Muscle
Back / Arms
BACK-FOCUSED WORK TO BUILD PULLING STRENGTH AND CONTROL / DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT
Back Focus
Pull-Up
Coach Notes
Coach Take
Bodyweight strength benchmark that builds back, arms, and respect.
Make It Easier
Band-Assisted Pull-Up
Level It Up
Weighted Pull-Up
Build Size
4 x 6-10, rest 2:00-2:30
5 X 3 5 Rest 2
30-3:30
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Pull
PULL ACTION: YOU DRAW THE LOAD TOWARD YOUR BODY
Pattern
Vertical
VERTICAL FORCE PATH WITH OVERHEAD OR PULLDOWN BIAS
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Skill
PRIMARY GOAL IS TECHNIQUE, PRECISION, AND MOTOR CONTROL
Ego
High
HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE
Related Exercises
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