Pull-Up (Pull-Up Bar)
Also called Pull-Up
How to do it
Hang from the bar with an overhand grip, arms straight, and shoulders set away from your ears. Pull your chest toward the bar by driving your elbows down until your chin clears it, then lower under control to a full hang. Keep your trunk braced and avoid kicking or swinging.
Setup
Overhand grip just outside shoulder width, hanging with active shoulders — pulled down, not shrugged into the ears. Ribs down, legs still.
Where you should feel it
Down the outside of the back through the lats. Swinging or kipping moves the work to the hip flexors instead.
When to use it
The benchmark vertical pull. Program for reps to build the pattern, or add load once you clear 10-12 clean reps.