Sternum pull up

Muscles worked: Back
Back
🔧 pull up bar ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start at a pull-up bar with an overhand grip, a bit wider than your shoulders. Engage your core and pull your body up until your chest reaches the bar, then lower yourself with control. This exercise primarily targets your back and biceps.

Muscles Worked

Latissimus Dorsi
Secondary: Biceps, Trapezius Lower, Trapezius Middle, Trapezius Upper, Infraspinatus, Rhomboids

Tips

Extend your range of motion by slightly arching your body during the pull. Build core strength with planks to prevent excessive movement. Prioritize smooth, deliberate movements over speed to optimize muscle activation and avoid injury. Chin-ups are a variation that shifts the focus to your upper back.

Similar exercises

Pull up Back · 🔧 pull up bar 4/10 Single arm pull up Back, Upper arms, Shoulders · 🔧 pull up bar 9/10 Rings pull up Upper arms, Back, Shoulders · 🔧 Rings 5/10 Assisted pull up Back · 🔧 Machine 3/10 L pull up Back, Upper arms, Abs · 🔧 Pull up bar 7/10 TRX pull up Back, Upper arms · 🔧 TRX 4/10 Pull up chest to bar Back · 🔧 pull up bar 5/10 Weighted pull up Back · 🔧 pull up bar 5/10
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