Pull-ups will build muscle in your shoulders, arms, and back quicker than any other exercise. The entire body must be utilized to pull your own body weight. The primary muscles engaged include the upper back, rear deltoids, and biceps. Pushing motions, stability, and joint strength also benefit from this exercise.

Begin by grasping the bar with your palms facing forward. Look up at the bar, and begin your motion with your arms fully extended. When your chin is parallel to your palms, pause slightly and slowly return to the starting position.