Strict Pronated Pull-Up

Default prescription & biomechanics

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps, Rear Deltoid, Forearms, Core

Equipment

Bodyweight

Movement pattern

Vertical Pull (Pull force)

Difficulty

Intermediate

Working rep range

6-10 reps per set

Between-set interval

120 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Grip the bar slightly wider than shoulder width with a full thumb-around grip.
2. Initiate the pull by depressing your shoulder blades before bending your elbows.
3. Drive your elbows down toward your hips until your chin clears the bar.
4. Lower all the way to a controlled dead hang on every rep.

Joint & safety considerations

Filtered for Elbow, Shoulder Impingement sensitivity. When you flag elbow or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Assisted Pull-Up Machine	Machine swap	Machine
Band Bent Over Row	Bands swap	Bands
Barbell Incline Row	Barbell swap	Barbell
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.