Pull-Up
Vertical pulling with bodyweight: the gold standard for back width.
- Sets
- 4
- Reps
- 5-10
- Rest
- 120 s
- Difficulty
- Advanced
BodyweightSecondary muscles: Arms, Shoulders, Core
Movement Pattern
Targeted Muscles
How to Perform
- 01Grip the bar slightly wider than shoulder-width with palms facing forward.
- 02Initiate the movement by pulling your shoulder blades down.
- 03Pull yourself up until your chin clears the bar.
- 04Lower under control until your arms are fully extended.
Form Tips
- No swinging; keep your core tight and legs still.
- If you cannot do one yet, start with band assistance or negative reps.
Other Back Exercises
- Bodyweight
Superman
Back
A prone bodyweight movement that strengthens the lower back and spinal erectors.
3 × 12-15Beginner - Free Weights
Barbell Row
Back
A bent-over horizontal pull: the fundamental movement for back thickness.
4 × 8-10Intermediate - Free Weights
Deadlift
Back
Lifting from the floor: the most fundamental strength exercise, training the entire posterior chain in one movement.
4 × 5-6Advanced