Eccentryx / Exercise Atlas / pull
Pull-up
Overhand grip just outside shoulders, dead hang start, elbows drive down.
Muscles
- Primary
- lats
- Supporting
- mid back, biceps, rear delts
Mechanics
- Pattern
- vertical pull
- Equipment
- pull-up bar, bodyweight
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Lats engage first; chest comes to bar as elbows pass the ribcage.
- Progression
- Add a dip belt; progress to archer or L-sit pull-up.
- Regression
- Negative pull-up or band-assisted pull-up to build the pattern.
Watch for
- Kipping — removes lats from the movement
- Chin barely clearing bar — cutting range short
- Losing shoulder position at the top of the rep
Substitutions
- Lat pulldown
- Assisted pull-up machine
- Negative pull-up