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Vertical Pull Pull-Up Bar Intermediate Compound Video

How to do the Pronated Pull Ups

Primary: Lats · also works Biceps, Upper Back, Forearms, Shoulders.

Pronated pull-ups are a bodyweight exercise that primarily targets the latissimus dorsi muscles of the back. They also engage the biceps, forearms, shoulders, and upper back muscles. This exercise requires using a pull-up bar and is great for developing upper body strength and improving muscular endurance. It’s an intermediate-level exercise, best suited for those who have built some foundational strength.

Demo video: Pronated Pull Ups · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Grip the pull-up bar with a pronated (overhand) grip, hands shoulder-width apart.

  2. 2

    Hang fully extended beneath the bar with your legs crossed slightly behind you.

  3. 3

    Initiate the movement by retracting your shoulder blades and pulling your chest towards the bar.

  4. 4

    Pull yourself up until your chin is above the bar, then slowly lower yourself back to the starting position with control.

Coaching cues

  • Engage your core throughout the motion to maintain stability.
  • Avoid swinging your body; use controlled movements for each repetition.
  • Focus on using your back muscles rather than your arms by squeezing your shoulder blades together.

Sets, reps and where it fits

Muscle

3–4 × 6–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Pronated Pull Ups alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Assisted Pull-UpPull-Up Bar · beginner Negative Pull-UpPull-Up Bar · beginner Scapular Pull-UpPull-Up Bar · beginner Chin-UpPull-Up Bar · intermediate Pull-UpPull-Up Bar · intermediate V-Bar PullupPull-Up Bar · intermediate

Frequently asked questions

What muscles does the Pronated Pull Ups work?

Primary: Lats. Secondary: Lats, Biceps, Upper Back, Forearms, Shoulders

How many sets and reps of Pronated Pull Ups should I do?

For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Pronated Pull Ups?

Same movement pattern, different equipment: Assisted Pull-Up, Negative Pull-Up, Scapular Pull-Up, Chin-Up, Pull-Up, V-Bar Pullup.

Is the Pronated Pull Ups good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.