Pull-Up

How to Perform the Pull-Up

1. Grip a pull-up bar with hands slightly wider than shoulder-width, palms facing away from you (overhand grip).
2. Hang with arms fully extended and feet off the ground. Engage your core and depress your shoulder blades.
3. Initiate the pull by driving your elbows down and back, as if putting them into your back pockets.
4. Pull your chest toward the bar until your chin clears the top of the bar.
5. Squeeze your lats and back muscles hard at the top position.
6. Lower yourself in a controlled manner back to a full dead hang. Do not drop quickly.
7. Repeat without swinging or kipping — use strict form throughout each rep.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds impressive lat width and the V-taper physique
• ✓Develops relative strength (strength-to-bodyweight ratio)
• ✓Requires no equipment besides a bar — can be done almost anywhere
• ✓Strengthens grip, forearms, and biceps as secondary muscles

Pro Tips

• ●If you cannot do a pull-up yet, use band-assisted pull-ups or negatives (slow lowering only).
• ●Add weight with a dip belt once you can do 3 sets of 10 with good form.
• ●Vary your grip width and style (chin-up, neutral grip) to target different muscles.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the pull-up in workout programs and training advice.