Elite Physique The New Science of Building a Better Body

VERTICAL PULL VARIATIONS
The pull-up is a foundational strength exercise that helps balance strength and muscle
development in the upper body. For decades, the pull-up has been an effective measure
of upper body pulling strength for the military, gymnastics, and extreme fitness groups.
To be clear, a pull-up is performed with an overhand or hammer grip. Conversely, the
classic chin-up is performed with an underhand grip (i.e., palms facing you) on a straight
bar. That exercise is purposely omitted from this section because of the stress it places
on the elbows. The ideal way to perform a chin-up is with gymnastics rings that allow
your wrists to move freely, thus reducing stress on your elbows.
VERTICAL PULL
MUSCLES WORKED:
forearms
biceps
latissimus dorsi
rear deltoid
rhomboid
middle trapezius
stabilizing muscles of the shoulder girdle and abdomen
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