Pull-Up
Lats, biceps, grip, upper back
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Pull-Up?
The minimum effective dose for Pull-Up is 40s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Pull-Up target?
It targets lats, biceps, grip, upper back. Done daily at its 40s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Pull-Up worth doing if I only have a minute?
Yes. 40s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Pull-Up easier or harder?
To scale it down: Band-assisted or partial range. To make it harder: Slow negative. 5 seconds down.
BaselineBody 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.
Free to try
