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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
