Hang from the bar and pull your chest toward it. Use an assist machine or band to stay in 8 to 12 reps.
- Hands just outside shoulder width
- Start from a dead hang, shoulders set
- Drive elbows down toward your ribs
- Lower all the way under control
Movement
- Pattern
- Vertical pull
- Type
- Compound, several joints move
- Sides
- Both sides together
- Equipment
- Pull-up bar
Muscles worked
Main movers get full credit for a set, helpers half.
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better4.1
Very good; among the better picks for the muscle. 7 sources.
- 4/5 Underrated staple the speaker trains twice a week; countless grip and tempo variations and no ceiling on difficulty. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 3:04videoExpert opinion2025checked by AI
- 4/5 Described as amazing: a few sets give all the volume needed and a bigger pump than pulldowns. Renaissance Periodization, The Best Ways To Do Lat Pulldowns (you haven't tried!) @ 7:39videoExpert opinion2025checked by AI
- 4/5 Free bodyweight eccentric with no machine friction gives more soreness and growth than pulldowns for the speaker. Renaissance Periodization, Lat Pulldown Flaws and Better Back Exercises to Consider @ 16:58videoExpert opinion2024checked by AI
- 4/5 Core pick in a basics back day; full dead-hang stretch plus lengthened partials after the main set adds hypertrophy. Renaissance Periodization, Top Back Growth Exercises For Young Bodybuilders @ 4:39videoExpert opinion2024checked by AI
- 4/5 Described as an overloading, high raw-stimulus exercise when done properly with big controlled stretches; programmed first in the back session. Renaissance Periodization, Science-Based Back Width Workout for Natural Lifters @ 6:20videoExpert opinion2024checked by AI
- 4/5 With an overhand grip slightly wider than shoulders and elbows out, it emphasizes the upper back more than the lats. Jeremy Ethier, 15 BEST Back Exercises For Growth (And How To Use Them) @ 3:37videoExpert opinion2021checked by AI
- 5/5 Favorite back lift; closed chain, works lats, lower traps and rotator cuff more than chin-up per a cited study. Jeremy Ethier, The Best Science-Based Back Workout (TARGET EVERY MUSCLE!) @ 3:05videoStudy2017checked by AI
Stimulus to fatigue higher is better5.0
Large stimulus with little fatigue. 1 source.
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 1 source.
Progression higher is better4.5
Fine-grained, near unlimited loading. 2 sources.
