Pull Intermediate
Rank #27 of 100
Chin-Up
A supinated-grip pull-up that lets the biceps contribute more, often the first vertical pull a trainee can complete.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Biceps
- Lats
- Upper Back
How to do it well
- 1 Grip slightly inside shoulder width, palms toward you.
- 2 Keep the chest tall as you pull.
- 3 Great for building bicep size and pulling volume.
More pull work
View all → Pull
Intermediate #26
Pull-Up
An overhand-grip hang pulled until the chin clears the bar — the definitive test of bodyweight back strength.
Lats Upper Back Biceps
Pull
Intermediate #39
Skin the Cat
A controlled backward roll through the shoulders into a German hang and back, building shoulder mobility and control.
Shoulders Lats Core
Pull
Advanced #28
Wide-Grip Pull-Up
A pull-up with hands set well outside the shoulders, shortening the biceps involvement and hammering the lats.
Lats Teres Major Upper Back