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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Biceps
- Equipment
- Pull-up bar
Pull Up Normal Grip
4 steps Updated 29/08/2026
Pull Up Normal Grip is a bodyweight exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Biceps (Biceps Brachii) using Pull Up Bar.
Step by step
How to perform it
- 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.
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Variations and related exercises
Archer Pull Up
Assisted Chin-Up on a Bench
Assisted Close-Grip Underhand Chin-Up
Assisted Parallel Close-Grip Pull-Up
Last updated: 29/08/2026
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Pull Up Normal Grip
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