Pronated Pull-Up: how to do it right
In short: Overhand-grip pull-up that targets the lats by loading them hard when you're at full arm extension, muscle lengthened.
How to do it, step by step
- 1Hang with straight arms, hands overhand a bit wider than the shoulders, shoulders down and active.
- 2Start by lowering the shoulder blades, then pull the elbows down and back.
- 3Go up until the upper chest approaches the bar, without swinging.
- 4Control the way down over 2 to 3 seconds until the arms are completely straight.
- 5Go for the full stretch at the bottom without totally releasing the shoulder.
The mistake to avoid
Don't swing your legs to help. Pull with your back.
Other common mistakes
- Chaining reps with a bounce at the bottom: cut the momentum, mark the stretch and restart in control.
- Not lowering the arms fully: unroll until extension to load the lengthened lat.
- Pulling with the biceps while rolling the shoulders forward: lower the shoulder blades first then lead with the elbows.
- Swinging to go up: brace the trunk and keep a slow, strict rhythm.
Muscles worked
- Main:
- Back (width)
- Supporting:
- Biceps, Rear delts
Lats as the prime mover for back width, with the teres major in support. The middle trap fibers and rhomboids stabilize the shoulder blades. The rear delt and the brachialis/biceps take part in elbow flexion. The forearms handle the grip.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Hang with straight arms, hands overhand a bit wider than the shoulders. Start by lowering the shoulder blades, then pull the elbows down and back until the upper chest approaches the bar. Lower over 2 to 3 seconds until the arms are completely straight.
How low do I go?
Arms completely straight at the bottom, without bouncing. That's precisely where the lat is most lengthened and most loaded. At the top, aim to bring the upper chest to the bar rather than the chin over it.
I don't feel anything, is that normal?
You should feel the sides of your back, under the armpits. If you only feel the biceps, you're pulling with your arms: lower the shoulder blades first, then think of driving your elbows toward your back pockets rather than lifting the chin.
How fast should I do the movement?
Brake the way down over 2 to 3 seconds and never restart with a bounce. If you chain reps with momentum, you transfer the load from the muscle to the tendons, and that's how elbows get hurt.