An advanced variation targeting the upper back and rear delts. Pulling the bar behind the head requires exceptional shoulder mobility and scapular control.
Also known as a Chin-Up, it increases bicep activation while building lat width. The underhand grip allows for a deeper contraction and greater range of motion.
A modified pull-up for beginners or high-volume training. Using a bench for foot support reduces the load while maintaining the vertical pulling pattern.
A modification of the pull-up that uses leg drive to assist the pull. It is excellent for high-volume training or building strength for strict pull-ups.
