← Back to 177-Exercise Library
bodyweight vertical pull Activity intensity • Moderate
✓ knee safe
✓ lower back safe
Strict Pronated Pull-Up
Primary Muscles: lats, upper back
Secondary Stabilisers: biceps, rear deltoid, forearms, core
DEFAULT REP RANGE
6-10 reps
INTERVAL REST TARGET
120s
DIFFICULTY
intermediate
Biomechanical Coaching Cues
- Grip the bar slightly wider than shoulder width with a full thumb-around grip.
- Initiate the pull by depressing your shoulder blades before bending your elbows.
- Drive your elbows down toward your hips until your chin clears the bar.
- Lower all the way to a controlled dead hang on every rep.