If you want to shred the muscles of your upper back, your shoulders, your wings, and your biceps, there is no exercise more effective than a pull-up! Pull-ups are one of the best bodyweight exercises around, as you are essentially pulling all the weight of your body up to the bar. This forces your biceps to do a lot of work, along with the muscles of your back and shoulders. It's one of the best, most complete upper body movements, and the best compound exercise to build huge biceps. [caption id="" align="aligncenter" width="671"] Source: rarecrossfit.com[/caption] Want to focus more on the biceps? Switch your grip--palms facing you instead of away--and do chin-ups. You'll still get a solid workout for your back and shoulders, but you'll give your "guns" the attention they deserve. Pull-ups are the most efficient "pulling" exercise for your upper body, but also one of the hardest. Thankfully, all you need is a solid pull-up bar or pull-up station, and you have everything you need to get in rockin' shape!