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Back · Body Weight
Pull Up Normal Grip
Pull Up Normal Grip is an intermediate compound strength exercise that works the lats (back), with the shoulders and upper back assisting. It needs only a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Biceps · Biceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Rhomboids, Trapezius
How to do Pull Up Normal Grip
- Stand beneath a pull-up bar and grasp it with an overhand grip (palms facing away from you), hands slightly wider than shoulder-width apart.
- Engage your back muscles and pull yourself up towards the bar by bending your elbows.
- Continue pulling until your chin is above the bar, focusing on contracting your back muscles.
- Lower yourself back to the starting position in a controlled manner, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Use a full range of motion, fully extending your arms at the bottom and pulling up until your chin is above the bar.
- Focus on engaging your back muscles, particularly the latissimus dorsi, to perform the pull-up effectively.
- Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.
- Avoid using momentum to swing your body; maintain a controlled movement throughout the exercise.
- Perform the exercise on a stable, secure pull-up bar to ensure safety.
Pull Up Normal Grip alternatives
More lats exercises
Pull Up Normal Grip FAQ
What muscles does Pull Up Normal Grip work?
Pull Up Normal Grip mainly works the lats in the back (Latissimus Dorsi, Teres Major and Biceps Brachii). The shoulders and upper back work as secondary muscles.
What equipment do you need for Pull Up Normal Grip?
You need only a pull-up bar.
How many sets and reps of Pull Up Normal Grip should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Pull Up Normal Grip good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Pull Up Normal Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Pull Up Normal Grip?
Other exercises for the lats include Assisted Pull Up Normal Grip, Assisted Pull Up Wide Grip, Band Pull Up and Assisted Pull Up Close Grip.
For developers
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