Pull
Pull
Pull-ups
Intermediate
Level 50/100
Pull-ups (pronated) are the fundamental vertical pull in calisthenics. With palms facing away, the lats work through a slightly different range than chin-ups, with less biceps help and more demand on the wide back and teres major.
LevelIntermediate
Sets3-5 × 3-10 reps
Rest2 min
EquipmentPull-up bar
Execution
Pronated grip at shoulder width or slightly wider. From a full hang (arms fully extended, scapulae slightly active), pull until the chin clears the bar. Elbows travel down and slightly out. At the top, the chest approaches the bar. Lower in 2-3 controlled seconds.
Optimal cue
"Drive the elbows toward your back pockets." That maximizes lat activation.
Volume reference
Pull-ups respond well to volume. Serious practitioners often do 50-100 pull-ups per session across many sets.
Errors
Kipping or hip drive; not reaching a full hang; shrugging instead of depressing the scapulae at the start.
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