PHYSIQUE SKOOL
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BackBodyweightVertical pull

Pull-Up

Reviewed by Bryan Cortez, MS

The hardest pull there is — do it first, while you still have it.

Rep Sweet Spot
5-12
Sets
3-4
sets
RIR
0-2

How to do it

Setup

  • Grip just outside the shoulders (pronated), hang with the shoulders set down and back, brace.

Execution

  • Drive the elbows down and back, pull the chest to the bar, control the stretch at the bottom; no kipping.

Common Errors

  • Kipping/swinging for momentum
  • Half reps (chin barely over, no full hang)
  • Shrugging up instead of pulling the elbows down
  • Flaring into an unstable wide grip beyond your control

No-Fly Zone

under 3 reps (add assistance or volume rather than grinding singles all session)

Programming

Members only · free

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If it hurts

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The Evidence

Builds lat width, upper-back and grip with the best bodyweight vertical pull. Does NOT let beginners load precisely — that's what the pulldown is for.

SFR — 1.2

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.