Muscles Trained: Lats (Middle back), biceps, forearms, shoulders.

Intro: For one reason or another, pull-ups are one of the most neglected exercises in the weight room. They not only add strength to your back, but they are great for bicep development as well. Pull-ups and chin-ups only differ in hand placement. Pull-ups require you to grasp the bar with an overhand grip which has your palms facing away from you. Chin-ups require an underhand grip which has your palms facing you. The grip varies as your goals vary. A wider grip will hit the lats harder than a closer grip. A hammer grip can also be included which as your palms facing each other.

How it is performed: We will be performing a standard medium gripped pull-up in this instruction. Approach the pull-up bar and grip it about 3 to 4 inches wider than shoulder width. Begin the exercise by hanging and crossing your legs behind your back. Keep your head looking at the ceiling and your abs tight. Pull yourself up until your chin is over the bar. Do this in a controlled manner and do not swing. Lower yourself to the starting position slowly.

The key here is to keep your body from swinging and pulling yourself up high enough. When you first start doing pull-ups, you may struggle to do these two things. As time goes on though, your back and core strength will enable you to perform the repetitions without any issues. Weight can be added as you progress.