Pull-Ups

General Benefits

• - strong back development
• - improves posture support

What It Affects

Focus Areas: lats, biceps, upper back, grip

Muscle Changes: upper-back thickness, grip endurance

Physical Qualities: relative strength, body control

Rules and Technique

• - Start from active hang.
• - Avoid excessive kipping.
• - Full range: dead hang to chin-over-bar.

Starter Plan

• - Band-assisted: 4 sets x 4-8
• - Eccentrics: 3 sets x 3-5 reps
• - Progress to unassisted reps

Nutrition Focus

• - bodyweight management
• - high protein intake
• - recovery sleep support