Pull Advanced
Rank #28 of 100
Wide-Grip Pull-Up
A pull-up with hands set well outside the shoulders, shortening the biceps involvement and hammering the lats.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Lats
- Teres Major
- Upper Back
How to do it well
- 1 Keep a strong scapular pull to start each rep.
- 2 Avoid shrugging at the top.
- 3 Expect a shorter range than a standard pull-up.
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Advanced #29
Commando Pull-Up
A pull-up gripping the bar lengthwise so the head passes alternately on each side, adding a strong rotational core demand.
Lats Biceps Obliques
Pull
Advanced #30
Archer Pull-Up
A wide pull-up that pulls the body to one hand while the other arm stays straight — a key step toward the one-arm pull-up.
Lats Biceps Upper Back
Pull
Advanced #32
L-Sit Pull-Up
A strict pull-up performed while holding the legs out in an L — combining pulling power with a relentless core hold.
Lats Biceps Abs