Definition
The pull up is the king of back exercises — it trains the lats, biceps, rear delts, and core simultaneously with nothing but a bar. Grip variations (overhand, underhand, neutral) shift emphasis: overhand (pronated) hits lats hardest; underhand (supinated) brings in more biceps; neutral is easiest on the shoulders. If you can't do one yet, use assisted machines or bands and build up.
Real questions
Can't do a pull up — where do I start?
Start with lat pulldowns and negative pull ups (jump up, lower slowly). Most people get their first unassisted pull up in 4–8 weeks of consistent work.
Are pull ups better than lat pulldowns?
They're more demanding and recruit more stabilizers, but pulldowns let you load heavier. Use both.
Stack with
Put it to work
Coach Foster builds your program around pull-up and the rest of the fundamentals, shaped to your body and your week.