Train.exerciseLibrary.primaryMuscles

• Latissimus dorsi
• Biceps brachii

Secondary muscles

• Rhomboids
• Middle trapezius
• Core muscles
• Forearms

Technique

• Hang from the bar with shoulders set down before pulling.
• Pull the chest toward the bar with elbows driving down and back.
• Keep the core braced and avoid excessive swinging.
• Reach the top with chin at or above bar level if mobility allows.
• Lower under control to near-full arm extension.

Common mistakes

• Kipping or swinging to gain momentum.
• Incomplete range of motion at the top or bottom.
• Shrugging the shoulders instead of depressing them first.
• Flaring the elbows excessively forward.

Special recommendations

• Assisted machines or bands help build volume while learning.
• Neutral or supinated grip may feel easier for beginners.
• Prioritize controlled reps over maximum load.

When to use

• Back width and vertical pulling strength.
• Bodyweight strength development.
• Complement to lat pulldown work.

Consider modifications if

• Moderate shoulder pain occurs during pulling movements.
• Moderate elbow discomfort increases with loading.
• Proper shoulder control cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Intermediate
• Advanced