Perform a full-range vertical pull, bringing your chest to the bar to develop the latissimus dorsi and upper back while the biceps assist. The movement emphasizes a powerful elbow-driven pull and controlled lowering.
How to do the Chest To Bar Pull Up#
- Grab the bar with an overhand grip slightly wider than shoulder-width and hang with arms fully extended.
- Brace your core and pull your shoulder blades down and together to initiate the movement.
- Drive your elbows down and back to lift your chest up toward the bar, keeping the torso upright.
- Pause briefly when your chest reaches the bar or upper chest contacts the bar.
- Lower yourself slowly back to a dead hang with control before starting the next rep.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Traps (Trapezius), Abs (Rectus Abdominis)
Common mistakes#
- Using excessive kip or swinging to gain height.
- Stopping short and only clearing the chin instead of contacting the chest.
- Letting the shoulders shrug up instead of retracting the scapula first.
- Dropping quickly on the descent instead of lowering under control
