Bodyweight Strength · Bodyweight — Apex
Pull-Up
Lats, biceps, grip, upper back
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The pull-up is the gold standard of upper body pulling strength. It loads the entire back, biceps, and grip in a single compound movement.
How to do it
Dead hang to chin over bar.
Full range. No kipping. When you can't clear your chin, rest hanging. Dead hang to chin over bar. Both ends count.
- Hang from a bar with an overhand grip, arms fully extended
- Pull yourself up until your chin clears the bar. No kipping
- Lower with control back to a dead hang. When you can't clear chin, rest hanging
- No kipping or swinging, strict form only
Variants
Easier
Band-assisted or partial range.
Use a resistance band or start from half-hang.
Harder
Slow negative. 5 seconds down.
Full pull, then 5-second controlled lower.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
