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Lats · Advanced

Elevator Pronated Pull Up

Vertical pulling drill building back and arm strength through full control.

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Elevator Pronated Pull Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Pull Up Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang from the bar with an overhand grip, arms straight, shoulders active, and body braced against swinging.
  2. 02Pull to the first prescribed height and pause while maintaining tension through the back and arms.
  3. 03Continue to the middle pause, then pull to the top until the chin clears the bar or the required standard is met.
  4. 04Lower through the same staged positions, pausing briefly at each level without dropping between them.
  5. 05Return to a controlled full hang, reset your shoulders, and repeat without using momentum.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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