Pull-up (station)
Pull from overhead toward the ribs to train the back and elbow flexors. Main target: upper back. Also working: biceps, shoulders. Starting point: 3 × 5–12 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Pull-up (station), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Take a secure grip and set the shoulders without hanging passively into the joint.
Execution
- Drive the elbows down, keep the neck long, then return to a controlled overhead reach without bouncing.
Range, tempo and breathing
- Perform 3 × 5–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not pull behind the neck, kick or finish with rounded shoulders. Use assistance or less load and keep the trunk stacked.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your upper back is recovered.