The pull-up is a compound pulling exercise involving several upper-body joints and muscle groups.

Muscle group: Back

Steps

Grasp the bar with an overhand grip, palms forward. A wide grip is wider than the shoulders, a medium grip matches shoulder width and a close grip is narrower. Hang with arms extended, torso leaning back about 30 degrees and chest raised without forcing an arch in the lower back. Exhale as you pull upward, drawing shoulders and upper arms down and back until your upper chest approaches the bar. Keep your torso stable. Pause for one second, then inhale as you slowly lower to extended arms. Complete the prescribed repetitions.

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