FlexPull-Ups
Muscles worked
- Latissimus Dorsi
- Biceps Brachii
- Teres Major
- Rhomboid Major
- Trapezius Lower Fibers
- Brachialis
- CategoryPull
- Default target4 sets × to failure
- EquipmentPull-up Bar
- Movement patternVertical Pull
- Training stylesStrength, Hypertrophy
Technique
Setup
Grip the bar with an overhand grip (palms facing away) slightly wider than shoulder-width. Hang with arms fully extended.
Movement
Pull your body upward by driving your elbows down toward your ribs until your chin is above the bar. Lower back to a full dead hang under control.
Form Tip
Engage your shoulder blades (scapular depression) before you pull. Focus on bringing your chest to the bar rather than just your chin.
Increase Difficulty
Add a weighted belt or backpack, or perform 'L-Sit Pull-Ups' by extending legs parallel to the floor.
Decrease Difficulty
Use a resistance band for assistance or perform 'Negative Pull-Ups' by jumping to the top and lowering as slowly as possible.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.