Pull-ups and chin-ups

PrimarySecondaryNot worked

This movement mainly trains lats, and also recruits Biceps, Rear delts, Traps.

What the movement loads

The pull-up loads the lats in shoulder adduction and extension, with biceps and brachialis assisting. Grip changes the biceps share: supinated takes a lot, pronated takes less and gives the lats more.

How to load it

As many reps as your technique holds, then weighted once eight clean ones go up. The movement starts with the shoulder blades pulling down, not with the arms pulling in.

The recurring mistake

Kipping up with a hip snap. The rep counts visually, but the lats did no work over the part that mattered — the bottom, where they are longest.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Bench Pull-ups