Intermediate
🏋️ Pull-Up Bar
Pull-Up
aka Chin-Up / Lat Pulldown Alternative
🎯 Target & Synergists
Primary: Lats
Synergist: Biceps
Synergist: Rear Deltoids
Synergist: Rhomboids
📋 How to Perform
1
Hang from bar with overhand grip
2
Initiate by pulling elbows down
3
Pull chin over bar
4
Lower with control to full extension
5
Avoid swinging or kipping
⚠️ Common Mistakes to Avoid
✕
Using momentum instead of strength
✕
Not achieving full range of motion
✕
Chin jutting forward at top
✕
Half reps at bottom
🔄 Alternative Exercises
Can't do Pull-Up? Try these instead.
📊 Quick Facts
Equipment Pull-Up Bar
Difficulty Intermediate
Main Target Lats
Synergists Biceps, Rear Deltoids, Rhomboids