Elite Physique The New Science of Building a Better Body

Overhand-Grip Pull-Up
VERTICAL PULL
The pull-up has long been touted as the “king” of upper body exercise by athletes,
bodybuilders, and military personnel. It simultaneously strengthens your grip, biceps,
upper back, lats, and abdominals.
HOW TO DO IT
1. Use an overhand grip, with your hands slightly wider than shoulder width. Hang
with your arms fully extended, but keep your shoulders pulled down, away from
your ears (see figure a).
2. Bend your elbows and pull up until your chin clears the bar; squeeze your shoulder
blades together (see figure b).
3. Slowly reverse the motion and repeat.
a
b
ADVANTAGE
The pull-up simultaneously strengthens and builds the grip, biceps, upper back, latissimus
dorsi, and abdominals.
COACHING CUES
152
• To make it easier, place one foot on a chair in front of you to provide leg drive
for assistance.
• To make it harder, add weight to a chin/dip belt or hold a dumbbell vertically
between your feet.