Fysiqal
Calisthenics
Calisthenics

Full Pull-Up

1 min read
Sources and review status

Review pending — this text hasn’t been signed off by a reviewer yet.

See this lesson’s sources
calisthenicspullbacklatsbicepsintermediatebodyweightupper-body

0% read · 1 min left

Exercise demo
In one line

A strict pronated-grip pull-up from a dead hang to chin over the bar and back down, with no kipping — the bodyweight benchmark for vertical pulling strength.

Detail

Hang from the bar with a pronated (overhand) grip about shoulder-to-slightly-wider width. Begin by setting the scapulae (depress/retract), then pull the elbows down and back to bring the chin over the bar, keeping the body controlled and avoiding leg kick (kipping). Lower under control to a full dead hang to complete one rep. The pronated grip emphasizes the Latissimus Dorsi and upper back (Rhomboids (Major and Minor), Trapezius) with the Biceps Brachii and Brachialis assisting.

This is the standard strict pull-up — distinct from the supinated Chin-ups (more biceps) and the machine Lat Pulldown. Reached via negatives and band assistance. Progress with reps, then to wider/closer grips, weighted pull-ups, the Archer Pull-Up, and the one-arm line.

Key facts

  • Pronated grip, dead hang to chin-over-bar to dead hang; strict, no kipping.
  • Set the scapulae first, then drive the elbows down and back.
  • Pronated grip = more lats/upper back; supinated chin-up = more biceps.
  • Progress: reps → weighted → grip variations → archer → one-arm.

Connections

Sources

Cited in text — not yet linked
Authored from established calisthenics progression standards.

Exercise guides

Keep this lesson, or ask how it applies to you.

Save the lessonFree account · keeps it in your LibraryAsk a question about thisAnswers cite the Library’s own articles

Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).
Brachialis
The only pure flexor of the elbow joint; pulls on the ulna, which does not rotate.
Latissimus DorsiClosely related
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.
Rhomboids (Major and Minor)Closely related
Two muscles between the spine and the inner edge of the scapula that retract (draw together) and downwardly rotate the shoulder blades — key to upright posture and rowing movements.
Trapezius
A muscle that functions as three different muscles — upper, middle, and lower traps — moving the scapula.
Archer Pull-UpClosely related
A wide-grip pull-up where you pull up to one hand while the other arm stays straight along the bar — shifting most of the load to one side as the bridge toward the one-arm pull-up.
Band-Assisted Pull-UpClosely related
A full pull-up with a resistance band looped over the bar under the feet or knees, offloading part of bodyweight so you can train the complete range; thinner bands give less help.
Pull-Up ProgressionClosely related
Dead hang → scapular pull → negative → band-assisted → full pull-up → chin-up variations → archer → one-arm — the road to a strict pull-up and beyond.
Chin-upsClosely related
Body-weight pull-up working the latissimus dorsi; grip orientation shifts the emphasis between upper and lower lats.
Lat PulldownClosely related
Pull the bar to your upper chest in front of your face, with your shoulder blades drawn down. An overhand grip one to two times shoulder width works the lats about equally well, so pick the width that lets you use full range, and skip behind-the-neck pulls.