Pull-ups are a versatile exercise that target different muscle groups depending on the grip used. Various grips, like overhand, underhand, neutral, and wide, emphasize different muscles, helping to build strength, improve posture, and add variety to workouts.

This guide helps you build upper body strength for pull-ups, focusing on foundational exercises, progressions, and techniques. It covers key muscles worked, offers a weekly progression plan, and provides tips to improve form and add challenge as you advance.

Smith machine lunges are an effective lower-body exercise targeting quads, glutes, and hamstrings. They offer stability, improve form control, and enhance muscle strength, balance, and core stability. Ideal for all levels, they allow safe, progressive overload for muscle development.