ICD note. This HTML is listed in the Exercise Notes index under exercise_regimens/icd/notes/. The canonical file to edit is in the Magic repo: magic_v53/docs/triceps-families/tricep_long_head/Pull_Up_Capability_Routine_v4.2.html. From this mirror, thumbnails use ~/AndroidStudioProjects/magic_v54/…/exerciseimages/; links to v5/v6 and the scapular plan resolve under magic_v53/…/tricep_long_head/.

v6 (sets + %BW) · v5 (anatomy + full Motra index) · v3 (scoring) · v2 (dark) · v1 (full index) · Motra exercise library · Scapular plan

v4.2 — corrections: behind-neck pulldown removed; wrist curl Motra link fixed · §4: S×R + %BW (begin / inter, aligned with v6)

Pull-up training — the chain, routines, and exercise list

A pull-up is a chain from bar to midline. This page lists scores, the pull-up chain, three routines, and a table with v4 item #, Magic book page (magicmoves_v60.json), and—where we could match a pattern—a Motra guide (most Motra pages embed a video; a few show “video coming soon”). Motra links are closest movement-family matches when the Magic name has no exact twin. The exercise table matches v6 with aim sets × reps and indicative load vs body weight (BW) for beginner and intermediate. Numbers are coaching heuristics, not prescriptions—adjust to technique and recovery. Not medical advice.

1. Scores (short version)

H = pull-up–relevant hypertrophy (1–10). D = difficulty (1–5). H÷D = side math. Table sorted by H ↓, then A–Z.

% BW key (same as v6): Stack = cable as rough % of your body weight on the whole stack; DB/hand = one dumbbell vs BW; Bar = barbell load vs BW. Chins/pull-ups: BW = body weight; +5% BW = added load ≈5% of body mass. For isolation (curls, Y-raise), % BW is intentionally small. Assumes healthy adults; deload if form breaks.

2. The pull-up chain (order of importance)

From prime movers to support. Tendon / enthesis load follows muscle load; use heavy-but-controlled and slow eccentrics per your scapular and long-head plans.

OrderComponentMuscles / structuresTendon & enthesis notes
1 Vertical pull Latissimus dorsi, teres major, lower and mid trapezius (retraction), rear delt (assist) Lat/teres tendons carry the largest adduction share; build volume and technique before chasing single-effort limits.
2 Scapular control Serratus anterior, lower trapezius, rhomboids—upward rotation, depression, and retraction in the right mix Stability cost rises with bodyweight; pair skill work (hangs, Y-raise) with loaded pulls as in your scapular plan.
3 Elbow flexion Biceps brachii, brachialis, brachioradialis (grip supinated vs neutral vs pronated) Chin/underhand patterns load the biceps and distal biceps more; keep volume in line with forearm and elbow recovery.
4 Horizontal pull and thickness Rear delt, mid traps, rhomboids; lats in extension / horizontal abduction (row family) Reinforces retraction; balances vertical pull volume; scapular loading complements lat work.
5 Grip and forearm Intrinsic hand muscles, finger and wrist flexors, forearm rotators as required by the hold Isometric and repetitive load on finger flexors; progress hang time and working loads gradually.
6 Trunk and anti-swing Obliques, abdominals, quadratus and other slings that stiffen ribs-to-pelvis in the hang Reduces energy leaks and compensatory shearing at the shoulder; often trained with hanging knee/leg work on the same bar.

3. One program — three routines (full chain)

Item # = v4 table. All referenced movements have a Motra or book column in §4 for video/guide. §4 also lists S×R aims and %BW loads (begin / intermediate), aligned with v6.

Routine A — Scap + vertical pull

  • Warm: #9 dead hang, #18 Y-raise (Motra)
  • Main: #1, #4 or #13
  • Supplement: #7, #15
  • Row: #6 or #10 (Motra)
  • Grip: #27

9, 18, 1, 4, 7, 15, 13, 6, 10, 27

Routine B — Rows + thickness

  • Warm: #9, #19 or #7
  • Main: #5, #8
  • Volume: #6, #16
  • Rear delt balance: #21
  • Pullover: #20 or #22

9, 19, 7, 5, 8, 6, 16, 21, 20, 22

Routine C — Chins + core + arms

  • Skill: two of #2, #3, #11, #12
  • Vertical: #17 (medium grip front–rear arc)
  • Arms: #23, #24
  • Core: #25, #26
  • Optional: #28

2, 3, 11, 12, 17, 23, 24, 25, 26, 28

4. Exercise list — v4 #, book, Motra, S×R aim + %BW (begin / intermediate)

Motra opens the official step-by-step guide; most include embedded video. Italic red note = closest match, not a rename of the Magic move. On narrow screens, scroll the table horizontally to see the Motra column and images.

Use Aim (sets×reps) for weekly volume; Load is a rough % of body weight. Progress when form stays solid with ~1–2 reps in reserve, then add load or reps. (Behind-neck pulldown is omitted from this list; see v6 if you need that row.)

# Book p. Motra (guide + video) H D H÷D Group Aim (sets×reps) Load — beginner (vs BW) Load — intermediate (vs BW) Exercise (Magic name) Image / ref Notes
1 p. 166 V-bar lat pulldown Guide · video when available Close to narrow/close line. 9 2 4.50 Vertical pull 3–4×8–12 Stack ≈ 35–45% BW Stack ≈ 50–65% BW Close grip front lat pulldown Primary machine pattern; loadable for volume; close to pull-up line.
2 p. 158 Chin-up Guide · video when available 9 4 2.25 Bar / bodyweight 3–4×3–6 Band/assist; if 1–3 full reps, use full BW BW ×5–8/ set; or +0–5% added BW Close-grip front chin Direct pull-up pattern; very high stimulus when volume is sustainable.
3 p. 165 Band-assisted hammer pull-up Guide · video when available Neutral / hammer pattern. 9 4 2.25 Bar / bodyweight 3–4×3–6 Thick band; quality reps BW ×4–8; or light band assist Close-grip V-bar chin High carryover; demands body control; add slow eccentrics if needed.
4 p. 165 Wide-grip lat pulldown Guide · video when available 9 2 4.50 Vertical pull 3–4×8–12 Stack ≈ 30–40% BW Stack ≈ 45–60% BW Wide grip front lat pulldown Wider elbow path; strong lat emphasis with manageable skill demand.
5 p. 173 Dumbbell bent-over row Guide · video when available One-arm: same row family. 8 3 2.67 Horizontal pull 3–4×6–10/arm DB ≈ 8–12% BW/hand DB ≈ 15–20% BW/hand Bent-over one-arm long bar row Anti-rotation; high core demand; strong back overload.
6 p. 171 Dumbbell bent-over row Guide · video when available 8 2 4.00 Horizontal pull 3–4×8–12 DB ≈ 10–15% BW/hand DB ≈ 18–25% BW/hand Bent-over two-dumbbell row Long ROM; unilateral stability; easy to scale.
7 p. 192 Cable straight-arm pulldown Guide · video when available 8 2 4.00 Vertical / lat isolation 3–4×12–20 Stack ≈ 5–8% BW Stack ≈ 8–12% BW Close grip straight-arm lat pulldown Minimal elbow flexion; high lat tension—excellent hypertrophy density.
8 p. 169 Barbell bent-over row Guide · video when available 8 3 2.67 Horizontal pull 3–4×6–8 Bar ≈ 35–45% BW Bar ≈ 50–60% BW Close-grip bent-over barbell row Heavy scap retraction + lat; hinge skill required.
9 — Dead hang Guide · video when available 8 1 8.00 Scapular / skill 3–4× 20–40 s BW only; scap work BW only; + shrugs w/o elbow bend Dead hang + scapular depression (reference) Motra(no book) Motra reference; add scap pulls without elbow bend (see scapular plan).
10 — DB incline bench row Guide · video when available 8 2 4.00 Horizontal pull 3–4×8–12 DB ≈ 10–14% BW/hand DB ≈ 16–22% BW/hand Dumbbell incline bench row (reference) Motra(no book) Motra: matches chest-supported / incline row intent.
11 p. 158 Pull-up (overhand) Guide · video when available 8 4 2.00 Bar / bodyweight 3–4×3–6 Graviton/assist; top-end partials OK BW ×4–8 Medium-grip front chin Slightly wider than close; good variety for joint comfort.
12 p. 162 Chin-up (supinated) Guide · video when available 8 4 2.00 Bar / bodyweight 3–4×3–6 Band assist; smooth tempo BW ×4–8; or +0–5% Reverse close-grip front chin Supinated bar chin; biceps + back in one pattern.
13 p. 167 Reverse-grip pulldown Guide · video when available 8 2 4.00 Vertical pull 3–4×8–12 Stack ≈ 30–40% BW Stack ≈ 45–55% BW Reverse close-grip front lat pulldown Supinated cable path; carries over to chin-ups and biceps mass.
15 p. 192 Straight-arm pulldown Guide · video when available Wide hand spacing on the bar. 8 2 4.00 Vertical / lat isolation 3–4×12–15 Stack ≈ 5–8% BW Stack ≈ 8–12% BW Wide grip straight-arm lat pulldown Complement to close-grip straight-arm; vary line of pull.
16 p. 172 Dumbbell bent-over row Guide · video when available 7 2 3.50 Horizontal pull 3–4×8–12 DB ≈ 10–14% BW/hand DB ≈ 16–24% BW/hand Bent-over dumbbell row Simple row entry; pair with heavier barbell work.
17 p. 165 Lat pulldown (wide) Guide · video when available Arc: use as movement-family ref. 7 2 3.50 Vertical pull 3–4×8–12 Stack ≈ 30–40% BW Stack ≈ 45–55% BW Medium grip front–rear lat pulldown Arcing bar path; constant tension through range.
18 — Prone Y-raise Guide · video when available 7 1 7.00 Scapular 3–4×10–15 DB ≈ 2–4% BW total DB ≈ 3–5% BW total Prone / incline Y-raise (reference) Motra(no book) Motra: lower-trap bias; pair with rows and pulldowns.
19 p. 182 Straight-arm pulldown Guide · video when available Do seated; same lat line. 7 2 3.50 Vertical / lat isolation 3–4×12–15 Stack ≈ 5–8% BW Stack ≈ 8–12% BW Seated back-supported straight-arm lat pulldown (wall pulley) Supported torso; reduces cheat; same idea as cable straight-arm.
20 p. 327 Dumbbell pullover Guide · video when available 6 2 3.00 Accessory (lat stretch) 3–4×10–12 DB ≈ 8–12% BW DB ≈ 12–18% BW Bent-arm dumbbell pullover Stretch-mediated lat work; secondary to vertical pulls.
21 p. 427 Cable face pull Guide · video when available Rear-delt + trap balance, not identical line. 6 2 3.00 Scap / rear delt 3–4×12–15 Cable/DB ≈ 3–5% BW ≈ 5–8% BW total Bent-over low-pulley rear deltoid raise Horizontal abduction; shoulder balance with pulling volume.
22 p. 332 EZ-bar pullover Guide · video when available Some pages: video TBD on Motra. 6 2 3.00 Accessory 3–4×8–12 EZ ≈ 15–22% BW EZ ≈ 25–32% BW Close-grip straight-arm barbell pullover (across bench) Long-range lat line; respect shoulder comfort.
23 p. 263 Incline DB curl Guide · video when available 6 1 6.00 Elbow flexors 3–4×8–12 DB ≈ 4–6% BW/hand DB ≈ 6–10% BW/hand Incline dumbbell curl Long biceps length; pairs with pull days.
24 p. 198 Barbell curl (wide grip) Guide · video when available Curl family; adjust grip to match feel. 6 1 6.00 Elbow flexors 3–4×8–10 Bar ≈ 15–22% BW Bar ≈ 25–35% BW Seated close-grip barbell curl Mass builder for elbow flexors; supports chin variations.
25 p. 117 Hanging knee raise Guide · video when available Knee/leg work on bar. 5 3 1.67 Hanging core 3–4×6–12 BW; controlled BW; slow lowering Chinning bar compound leg pull-in Hanging core control; reduces swing in pull work.
26 p. 104 Hanging leg raise Guide · video when available For twist, add slow rotation or see side plank. 5 3 1.67 Hanging core 3–4×4–8 BW; short ROM if needed BW full ROM Chinning bar twisting leg raise Oblique and compression in the same hang you train pulls.
27 p. 347 Dumbbell wrist curl (palms-up) Guide · video when available Wrist flexors — matches palms-up exercise. 4 1 4.00 Forearm / grip 3–4×12–20 DB ≈ 2–3% BW/hand DB ≈ 3–5% BW/hand Seated two-dumbbell palms-up wrist curl Grip endurance for longer hangs; keep moderate reps.
28 p. 319 Prone Y-raise (torso ref) Guide · video when available Use Y-raise page for form; this plate is angle-only. 2 1 2.00 Form plate 1–2×8–10 Light; angle only Light; pattern ref only Incline dumbbell prone (bench context only) Not a Y-raise—torso angle reference only; follow Motra for Y pattern.