We’ll proclaim it right here and now: When it comes to the perfect foundational exercise, nothing beats the pull-up.
It’s got everything you want in an exercise: It’s simplicity personified, just you and your bodyweight versus a plain old pull-up bar. It’s comprehensive, calling on multiple muscle groups at once, from your midback to your lats to your biceps. And it’s wildly effective, thanks to the ultra-challenging nature of the movement.
That’s why, when it comes time to reset your back routine, the pull-up should be front and center as your first choice, says Oxygen Ambassador Josefine Holmberg, celebrity trainer, online coach and NPC bikini competitor based in Los Angeles.
“If you did nothing other than a pull-up in your back workout, you could make incredible gains over the long term,” Holmberg admits. “It’s that good. To me, bodyweight movements represent power — being able to do a traditional pull-up is something that makes me feel really strong!”
That said, to really fast-forward your progress, there are a few other go-to exercises incorporated here, as well, including three solid row variations and a finishing superset that will shape and define your back from top to bottom.
The Back-to-Basics Back Workout
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