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Exercise LibraryPull-Up — Pronated Grip

Vertical Pull

Pull-Up — Pronated Grip

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

Primary Supporting
Option 2 custom anatomy illustration for Pull-Up — Pronated Grip, with primary and supporting muscles highlighted
PrimaryLatissimus dorsi
SupportingTeres majorLower trapeziusBiceps brachiiBrachialisForearm flexors and extensorsGrip musculatureTrunk musculature

ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.

Description

A bodyweight vertical pull performed with the palms facing away. It develops relative pulling strength through the lats, upper back, elbow flexors, trunk, and grip.

Setup & Execution

  1. Take a pronated grip slightly wider than the shoulders and begin in a controlled hang with long arms.
  2. Brace the trunk and initiate the pull by drawing the shoulder blades down before bending the elbows.
  3. Drive the elbows toward the ribs and pull until the chin clears the bar without reaching the head forward.
  4. Lower with control until the elbows are extended and the shoulder blades can upwardly rotate.

Coaching Cues

  • Drive elbows toward your ribs.
  • Keep the neck long.
  • Own the lowering phase.

Common Mistakes

  • Swinging or kipping during strict repetitions.
  • Reaching the chin toward the bar.
  • Shortening the range to chase repetitions.

Movement media

See the movement

Reviewed short loop
Published media
Short silent loop · 6 seconds
Reviewed
Jul 15, 2026
Video source
Open source record
30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Take a pronated grip slightly wider than the shoulders and begin in a controlled hang with long arms. Brace the trunk and initiate the pull by drawing the shoulder blades down before bending the elbows. Drive the elbows toward the ribs and pull until the chin clears the bar without reaching the head forward. Lower with control until the elbows are extended and the shoulder blades can upwardly rotate.

Key cue: Drive elbows toward your ribs.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Band-assisted pull-up

Progression

Weighted pronated pull-up

Home gym

Inverted row or anchored band pulldown

Commercial gym

Assisted pull-up machine

Used in

Linked Mission SOPs

Upper Strength & GripForge