Explosive Pull-Up
The Explosive Pull-Up is a compound exercise that mainly works the back and biceps, with help from the shoulders and core. You'll need: pull up bar.
Required Equipment
Explosive Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Outer Lats (teres major); Rear Shoulder (Delts) (posterior deltoid); Abdominals (rectus abdominis)
How to do the Explosive Pull-Up
Grip the pull-up bar with your hands slightly wider than shoulder-width apart and palms facing away from you.
Hang with your arms fully extended and engage your core and upper back muscles.
Drive your elbows down and pull yourself upward as fast and forcefully as possible.
Aim to pull your chest high toward the bar in a powerful explosive motion.
Lower your body back down in a smooth, controlled manner to complete the repetition.
Explosive Pull-Up FAQs
What muscles does the Explosive Pull-Up work?
The Explosive Pull-Up mainly works the back and biceps, with help from the shoulders and core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Explosive Pull-Up?
Pull up bar.
Is the Explosive Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Explosive Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
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