Pull-Up
The benchmark back exercise. Builds the lats and grip strength with nothing but a bar.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight, Pull-up bar
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the pull-up
- 1Hang from the bar with an overhand grip a little wider than your shoulders.
- 2Pull your shoulders down away from your ears before you bend the arms.
- 3Drive your elbows down toward your ribs until your chin clears the bar.
- 4Lower all the way to straight arms under control.
When to pick it: Pick it as your main vertical pull. If you can’t do one yet, use a band or slow negatives.
Form cues
- Elbows to back pockets
- Chest to the bar
- Legs still
Common mistakes
- Half reps from a bent-arm hang
- Kipping and swinging
- Craning the neck to reach the bar
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.