All exercisesFamily in the library
Strength exercises Β· Upper body
Pull-up
Difficulty Pull-ups and pulldowns
How to perform it
Pull-up with a pronated grip (palms facing away). Load lands mainly on the back (lats), with the biceps less involved. Differs from the chin-up in grip β pronation isolates the back, supination (chin-up) adds more biceps.
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Brachialis (not on the surface map)
- Forearm flexors
- Lats
- Mid and lower traps
- Rectus abdominis
- Rhomboids (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Pull-ups and pulldowns
Exercise family Β· pattern: Pull-ups and pulldowns
1 family Β· 7 variationsDifficulty
- Lat pulldown
- Banded chin-up
- Banded pull-up
- Chin-up
- Neutral grip pull-up
- Pull-upCurrently viewing
- Rope pull-up
Difficulty describes how demanding the execution is. It is not a recommended training order.