Close Pull-UpClose Pull-Up
Close Pull-Up
Intermediate Difficulty
Dynamic Exercise
Muscles Involved
Human musclesLatsBicepsRear DeltoidsRhomboidsTrapsPecs MinorTeresFinger Flexors
Primary Muscles
Lats
Biceps
Rear Deltoids
Rhomboids
Traps
Secondary Muscles
Pecs Minor
Teres
Finger Flexors
Exercise Performance
Jump up and grab a bar with an overhand grip. Your hands should be next to each other - four inches apart at the maximum, if a very close grip irritates your joints. Bend at the knees with your ankles looped behind your vertical plane to keep them out of the motion. Bend at the elbows and shoulders to raise your body, slowly levering yourself up until your chin passes the bar. Pause for a count of one, before slowly lowering yourself back down to the start position. Pause and repeat.
Progressions
Beginner - 1x5 Rep
Intermediate - 2x8 Rep
Master - 2x10 Rep
Exercise Video

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