Bodyweight Strength · Bodyweight — Apex
Pull-Up
Lats, biceps, grip, upper back
Minimum Effective Dose
25s
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. The minimum dose is just 25 seconds because each rep carries a very high strength stimulus.
How to do it
Dead hang to chin over bar.
Full range. No kipping. When you can't clear your chin, rest hanging.
- Hang from a bar with palms facing away, slightly wider than shoulders
- Pull your chin over the bar by driving your elbows down and back
- Lower with control to a full dead hang
- 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.