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Movement Family
Pull-Up.
Pulling your own bodyweight — the truest measure of relative strength.
A vertical pull pattern where the lats and biceps drive the elbow down to the ribcage, lifting the entire bodyweight against gravity. Scapular control, grip, and core bracing are non-negotiable. No machine replicates the closed-chain demands of a real pull-up.
Pattern
Vertical Pull
Joint Action
Shoulder Adduction + Elbow Flexion + Scapular Depression
Plane
Frontal
Axis
Anteroposterior
130 variations indexed·11 equipment types
Featured Coach
Alex
Strength & Conditioning
3-PLANE
Dr. Atlas
Biomechanics
Anatomy
The Archetype Muscle Map
Every variation in this family follows the same muscle role pattern. Equipment and angle change the emphasis — not the architecture.
Target
Latissimus Dorsi
Synergist
Biceps BrachiiBrachialisLower TrapeziusRhomboids
Stretch
Pectoralis MajorTriceps Long Head
Stabilizer
CoreForearm FlexorsRotator Cuff
Muscle Role Color System
Target
Primary mover doing the most work in the exercise.
Synergist
Assisting muscles that support the primary mover.
Stretch
Muscles loaded eccentrically — actively lengthening.
Stabilizer
Bracing & joint-stabilizing muscles holding posture.
Training Outcomes
Why train the Pull-Up?
Hypertrophy
Maximal lat width with strong biceps and forearm carryover.
Strength
Closed-chain vertical pull — the best measure of upper-body relative strength.
Function
Builds grip, scapular control, and the ability to climb, hang, and brace from above.
Coaching · Form Diagnostics
Common Mistakes Across Every Variation
These three errors show up in barbell, dumbbell, machine, and bodyweight variants alike. Fix them once — the rest of the family follows.
Mistake
Kipping when the goal is strength.
Correction
Strict reps for hypertrophy and strength; reserve kipping for sport-specific WODs.
Mistake
Chin-only finish (incomplete range).
Correction
Pull until the collarbone reaches the bar — full scapular depression.
Mistake
Shrugging at the bottom of the rep.
Correction
Begin every rep with active shoulders — depress and pack scapulae before pulling.
Variations
Every Pull-Up in the library
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Related Movement Families
Patterns that share architecture, complement load distribution, or pair well in programming.