Pull-ups target multiple muscle groups, notably the back and arm muscles, and are effective in building strength, muscle mass, and improving functional movement. The exercise has variations such as the chin-up, negative pull-up, and assisted pull-up. Maintaining a controlled movement and resisting the momentum swing is recommended for maximum benefit. Pull-ups also improve grip strength, posture and are great for upper-body strength activities. For post training, a quick-absorbing protein source like EPNutrition’s Cinnamon Crunch Whey Protein Shake is suggested.