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Among bodyweight exercises, overhand pull-ups hold a central place. They involve pulling your body upwards using a fixed bar, with your palms facing outwards. This type of pull-up particularly develops the back, but also the arms, core strength, and grip. Even better, they require no complex equipment—just a pull-up bar and determination.
What muscles are worked with overhand pull-ups?
Overhand pull-ups engage several important muscle groups, particularly:
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Latissimus dorsi: the main mover of the exercise.
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Teres minor and trapezius: stabilize the scapula and participate in elevation.
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Biceps brachii: active but less recruited than in underhand pull-ups.
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Forearms and grip muscles: maintain hands on the bar.
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Abdominal belt: stabilizes the body throughout the ascent and descent.
Who is it for? (Morphological and general analysis)
Overhand pull-ups are accessible to everyone, but can be a real challenge, especially at first.
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Beginners: can start with assisted pull-ups (resistance band or machine).
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Experienced individuals: can work with weighted pull-ups to progress.
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People with long arms or little back mass: may have more difficulty clearing the pull-up bar, but it's precisely an excellent exercise to correct this weakness.
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Hand position is crucial: a wide grip emphasizes the back more, while a close grip increases the range of motion and involves the arms more.
How to do an overhand pull-up correctly?
Starting position
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Hang from a pull-up bar, palms facing forward, hands shoulder-width apart or slightly wider.
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Engage your core, slightly contract your glutes to avoid swinging.
Execution of the movement
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Pull yourself up until your chin clears the level of the bar.
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Control the descent: lower yourself slowly, keeping your shoulders active, without fully relaxing.
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Repeat, maintaining a fluid and controlled movement.
📌 Tips:
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Avoid pulling with just your arms. Think about "bringing your elbows towards your hips" to properly engage your back.
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Keep your shoulder blades squeezed and your chest slightly out.
How to incorporate overhand pull-ups into your training?
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Beginners: 3 to 4 sets of as many repetitions as possible, using assistance if needed.
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Strength goal: 5 sets of 3 to 6 reps, possibly with added weight.
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Volume goal: 4 to 5 sets of 8 to 12 reps, with varied tempos (e.g., slow descent).
They fit perfectly into push/pull circuits or pulling sessions (back, biceps).
Good or bad exercise?
✅ Why it's an excellent exercise:
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Develops a wide, dense, and powerful back.
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Improves relative strength (control of one's own body).
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Also strengthens grip and forearms.
⚠️ Things to watch out for:
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Poor elbow placement or too wide a grip = stress on the shoulders.
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Relaxed descent = loss of tension and risk of injury.
Suggested alternative: underhand pull-ups
To emphasize biceps brachii work and vary angles, integrate underhand pull-ups into your routine.
