Pull-Up

Primary target: Latissimus Dorsi (背阔肌)

Exercise Details

Equipment: Pull-up bar (weighted belt optional)
Sets & Reps: 3-4 sets × 6-12 reps · rest 2-3 min
How to do it: Grip slightly wider than shoulders; set the shoulders first (scapular depression), pull elbows down and back until the chin clears the bar, lower under control to full arm extension.
Common mistakes: Kipping/leg drive, shrugging and pulling with the arms only, partial range