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Pull-up
BackIntermediate
3D anatomy atlas — activated muscles
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Latissimus dorsi· HighTeres major· HighBiceps brachii· MediumTrapezius· MediumRhomboids· MediumBrachialis· Medium
Pull yourself up, builds lats.
Target muscle
Latissimus dorsiTeres majorBiceps brachiiTrapeziusRhomboidsBrachialis
Equipment needed
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Step-by-step guide
- 1Grip the bar wider than shoulders, palms facing forward, hang with straight arms.
- 2Depress the shoulder blades, brace the core, lift the chest slightly.
- 3Pull up by driving the elbows down, bringing the chin over the bar.
- 4Lower slowly under control until the arms are nearly straight.
Safety notes
Không đu người lấy đà (kipping) khi mục tiêu là tăng cơ.
Không hạ giật đột ngột — dễ tổn thương khớp vai/khuỷu.
Người chưa kéo nổi: dùng máy assisted hoặc dây kháng lực hỗ trợ.
Correct form tips
- Lead with the back/elbows, set the shoulder blades before pulling.
- Avoid kipping/swinging if training for strength.
- Beginners: use a resistance band or assisted machine.
Mistakes to avoid (injury risk)
- Not lowering fully (half reps) → reduced effectiveness.
- Swinging for momentum → loses back activation.
- Shrugging at the bottom → shoulder stress; keep the blades engaged.