Pull-Ups

Description

Pull-Ups are a fundamental upper-body exercise that strengthen your back, shoulders, arms, and grip. They improve posture and functional strength.

The AntiSumax technique emphasizes silent, controlled motion to maximize muscle engagement and protect joints.

Muscles Worked

  • Latissimus dorsi (primary)
  • Biceps brachii
  • Trapezius
  • Forearms and grip

AntiSumax Technique

  1. Hang from a pull-up bar with hands shoulder-width apart
  2. Engage back muscles and maintain tight core
  3. Pull up slowly in 3 seconds, keeping elbows close to body
  4. Pause at the top for 1 second
  5. Lower down controlled in 3 seconds without swinging

Video Demonstration

Progression Tips

Beginner

Assisted pull-ups or negative pull-ups, 2–3 sets of 5–8 reps.

Intermediate

Standard pull-ups, 3–4 sets of 6–10 reps.

Advanced

Weighted or slow-tempo pull-ups, 4–5 sets of 8–12+ reps.