Exercise library
Pull-Up
The pull-up is a classic upper-body strength test that builds the lats, upper back and arms while demanding full-body tension.
BodyweightBackAdvanced
- Equipment
- Bodyweight
- Focus
- Back
- Level
- Advanced
- Suggested sets
- 3–5 sets of 4–10 reps.
- Muscles worked
- LatsUpper backBicepsAbs
How to do it
- 1Hang from the bar with an overhand grip and your body long underneath you.
- 2Pull your shoulders down and lightly brace your abs before starting.
- 3Drive your elbows down toward your ribs as you pull your chest up to the bar.
- 4Reach the top when your chin clears the bar without craning your neck.
- 5Lower all the way back to a dead hang under control and repeat.
Tips & tricks
- Think chest to bar and elbows to hips instead of only pulling with your hands.
- Use a band or assisted machine if you cannot yet perform clean full reps.
- Pause briefly at the bottom to keep every rep honest.
Common mistakes
- Kicking the legs wildly and using momentum to get over the bar.
- Stopping short of a full hang at the bottom.
- Jutting the chin up to fake the top of the rep.
