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Pull-Up — Lats

Pull-Up

العقلة

Primary: LatsSecondary: Biceps, Rear Deltsadvancedboth
Sets
4
Reps
AMRAP (5-12)
Rest
2 min
Duration
10-15 min

How to perform

  1. Grip the bar overhand, hands shoulder-width apart.
  2. Hang with arms fully extended, engage the lats.
  3. Pull chest to bar without swinging.
  4. Lower under control to full hang.

Common mistakes

  • Kipping/swinging for momentum.
  • Not reaching full range.
  • Shrugging shoulders up.
Easier alternative

Assisted Pull-Up (band or machine) or Lat Pulldown

Harder alternative

Weighted Pull-Up or L-Sit Pull-Up

Safety precautions
  • Warm up shoulders before starting.
  • Avoid full dead-hang if shoulders are cold.
  • Descend slowly to protect elbows.
Protein Calc Macros Split Training Plan
Barbell Row — Mid Back, Lats

Barbell Row

السحب المرجح

Primary: Mid Back, LatsSecondary: Biceps, Rear Deltsintermediatebulking
Sets
4
Reps
6-10
Rest
2 min
Duration
12-15 min

How to perform

  1. Hinge forward with a flat back, knees soft.
  2. Pull the bar to lower chest/upper abs.
  3. Squeeze shoulder blades at the top.
  4. Lower under control.

Common mistakes

  • Rounding the lower back.
  • Using too much momentum.
  • Pulling to the wrong spot.
Easier alternative

Seated Cable Row or Chest-Supported Row

Harder alternative

Pendlay Row or Deficit Row

Safety precautions
  • Never round the lower back.
  • Use a belt for heavy sets.
  • Stop if you feel lumbar strain.
Protein Calc Macros Split Training Plan
Protein Calculator
Your daily grams
Macros Split
Protein / carbs / fats
Bulking Plan
Ready-made PDFs