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Pull-up
Target: lats, traps, rhomboids

The overhand grip ensures most of the work is done by your back and not your arms.

Pull-up

Grip the bar using an overhand grip with your hands just wider than shoulder-width apart, extending your arms fully.
Let your body hang straight down and don't swing.
Pull up until your chin is over the bar.
Squeeze your lats as you pull up.
Lower slowly back to the start without swinging.

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Variation: Negative pull-up

Use a bench or a helper to get yourself into the 'up' position and then lower yourself as slowly as you can.

View Variation: Negative pull-up

Variation: Weighted pull-up

If you can do lots of pull-ups, a weight belt will make sure you hit failure within your chosen rep range.

View Variation: Weighted pull-up

Variation: Wide-grip pull-up

Place greater emphasis on your lats by widening your grip. It makes the movement shorter but tougher.

View Variation: Wide-grip pull-up

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