Pull-Up
A pull-up lifts your whole body until your chin is above a bar, one of the best exercises for the lats, biceps and grip.
How it moves
Hang with straight armsLats and biceps working. A simplified figure, not a full form check.
- Main muscle
- Upper back
- Equipment
- Pull-up bar
- Level
- Advanced
- Where to start
- 3 to 5 sets of as many good reps as you can
Written by WellPath FusionLast updated · Published
- Grip the bar. Hold a pull-up bar with your palms facing away, hands slightly wider than your shoulders.
- Hang. Hang with straight arms and your feet off the floor.
- Set your shoulders. Pull your shoulders down away from your ears before you bend your arms.
- Pull up. Drive your elbows down towards your ribs until your chin passes the bar.
- Lower with control. Lower yourself all the way to straight arms.
What are the most common mistakes?
- Kicking and swinging. Keep your legs still and your body steady.
- Half reps. Start each rep from straight arms.
- Dropping down. The lowering builds strength too, so take two or three seconds.
How can you make it easier or harder?
Make it easier
Use a lat pulldown or inverted row, or jump to the top and lower yourself slowly.
Try next: Lat PulldownMake it harder
Pause with your chin over the bar, or add weight with a belt or backpack.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Upper back exercises