Overhand Pull-Up

Explore overhand pull-up in 3D. Focus: Latissimus dorsi, Teres major, Biceps.

Pull-up station

Setup

Grip the fixed bar slightly wider than shoulders, palms forward. Keep feet off the floor and avoid swinging or kicking.

Exercise guide

  1. Controlled return

    Lower the body by slowly extending the elbows; keep control of the shoulders.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Pull elbows down to raise the body toward the bar; do not reach the chin forward or swing the legs.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.