Much like the chin up, a pull-up is a compound, pull-type exercise that works a large number of muscles in your back, shoulders, and arms.

1. Approach the pullup bar and extend your arms, taking a shoulder width, overhand grip on a pullup bar, i.e., palms facing away from you. Likely, you will need to jump up to grab the bar or reach if from a bench.

2. Hang extended from the bar then, inhale as you begin to pull upward, sticking your chest out.

3. Pull until your chin is level with the bar.

4. Exhale as you complete the movement, lowering yourself to the starting position then, repeat the next repetition.

Notes:
This is a difficult exercise for most to perform. When beginning, take a narrower grip on the bar. As you become more conditioned and experienced, take a wide grip. The wider the grip the more the exercise will work the traps and lats.

This exercise develops the lats and teres major. It also places intense focus on the biceps (though not as much as a chin up) and brachialis. It is usually incorporated in exercise programs that focus on training the arm regions.

Other secondary muscles involved include the trapezius (both middle and lower portions), rhomboids, and pectorals.

Because this exercise requires great strength and muscle conditioning, it is advisable to use a resistance pull-up machine before attempting the full exercise. The resistance machine will help you develop a strength foundation for this exercise and adequately condition your muscles.

1. Inhale and pull the barbell straight upward until it contacts your chin.

2. Lift your elbows as high as possible at the top of the movement.

3. Lower the weight back to the starting position as you exhale. Begin the next repetition.

Notes:
This exercise works the upper trapezius and the medial-posterior deltoid groups most intensely.

Secondary emphasis is placed on the anterior deltoids, biceps, forearm flexors, abdominals, buttocks and sacrospinalis.

A wider grip will place more emphasis on the deltoids and less emphasis on the trapezius muscles.

1. Inhale and raise your arm to about an 80 degree angle.

2. Immediately lower the weight, exhaling as you complete the movement. Repeat the next repetition.

Notes:
Unlike standing raises, this exercise involves the deltoids differently, concentrating the effort at the beginning of the movement.

Thus, this exercise emphasizes the supraspinatus, mainly at the beginning of the movement. You can vary the starting position to place emphasis on all of the deltoid heads.

1. Inhale and alternately press your arms to an extended vertical position above your head. Rotate your wrist so that your palm faces forward.

2. Exhale as you complete the movement. Repeat the next repetition.

Notes:
This exercise focuses on the deltoids, particularly the anterior deltoids, and the upper pectorals, upper trapezius, serratus anterior, and triceps.

You can also do this movement standing or seated against a flat back support.

1. Inhale and raise the dumbbell or the flat plate forward until your arms/hands reach shoulder level.

2. Slowly lower the weight, making sure to avoid any jerky movements.

3. Exhale as you complete the movement and repeat the next repetition.

Notes:
This exercise primarily works the anterior deltoids as well as the upper pectorals and the short head of the biceps.

This is a great exercise for all the muscles that stabilize the scapulae since they use isometric action and thereby allow the humerus to pivot on a stable support.

1. Inhale and raise your elbows to shoulder level.

2. Exhale as you complete the movement, i.e., while lowering your elbows. Repeat the next repetition.

Notes:
This exercise isolates the medial deltoids. It places Secondary emphasis on the supraspinatus (situated deep under the deltoid) and the upper trapezius (if you raise your arms above the horizontal plane).

1. Keep your head and back straight and shrug your shoulders as high as possible.

2. Exhale as you return to the starting position then, repeat the next repetition.

Notes:
This exercise primarily works the upper part of the trapezius and the levetator scapulae.

1. Inhale and raise your arm to shoulder height, palm down.

2. Exhale as you complete the movement while returning to the starting position. Repeat the next repetition.

Notes:
This exercise develops the deltoid, particularly the multipenniform medial head. You will get more from this exercise by varying the angle of work to stress all the deltoid parts.

1. Inhale as you raise your arm forward to shoulder height.

2. Exhale as you complete the movement by returning to starting position then, repeat the next repetition.

Notes:
This exercise primarily works the anterior deltoids as well as the upper pectorals and, to a lesser extent, the short head of the biceps.

1. Raise the dumbbells to shoulder level, keeping your elbows slightly bent as if you were pouring water from a tea pot into a cup.

2. Return to the starting position and repeat the next repetition.

Notes:
This exercise isolates, almost exclusively, the medial deltoids, which are composed of several pennate heads converging on the humerus.

It is more effective to train this muscle by starting at different positions (hands to the sides, behind the buttocks, or in front of the thighs) to involve the medial deltoids completely.

This exercise also works the supraspinatus, located beneath the deltoid muscle in the supraspinatus fossa of the scapula and insterted humeral large tuberosity.

Because all body types vary, you must find an optimal angle of work that meets your physique.

You can focus on the upper part of the trapezius by raising the arms above the horizontal plane. However, many body builders avoid doing this to place primary emphasis on the medial deltoid.

This exercise is never performed with heavy weight. Sets of 10 to 25 reps give the best results if you vary the angle of work, spend little time recovering, and train to the point of feeling the burn.