Pull-Up
From a dead hang with a pronated grip, pull the chin over the bar by driving the elbows down.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back, Biceps
- Equipment
- Bodyweight
- Movement
- Pull
How to do the Pull-Up
The pull-up is a hanging pull with an overhand grip, where you lift your own bodyweight until your chin clears the bar. It is a key measure of upper-body pulling strength and builds the lats and upper back.
Set up
- 1Grip the bar overhand a little wider than your shoulders.
- 2Hang with your arms fully straight and your legs together, slightly in front of you, glutes squeezed.
The movement
- 1Start by pulling your shoulder blades down and slightly back without bending your arms.
- 2Drive your elbows down toward your ribs to pull your chest up toward the bar.
- 3Pull until your chin is over the bar.
- 4Lower under control all the way back to a straight-arm hang.
Cues
- Elbows to your back pockets
- Chest to the bar
- Ribs down, no swing
- Full hang every rep
Common mistakes
- Swinging or kicking to get up.
- Keep your legs still and your trunk braced; lower the rep count until strict reps are possible.
- Stopping halfway down.
- Return to straight arms on every rep so your lats work through their full range.
- Shrugging your shoulders to your ears.
- Set your shoulders down before you pull and keep them down.
- Craning your chin to reach the bar.
- Keep your neck neutral and pull your chest higher instead.
Also works: Teres major, Rear delts, Forearms, Core
Make it easier
Use the Machine Assisted Pull-Up, or practice slow lowerings with the Negative Pull-Up.
Make it harder
Add load with the Weighted Pull-Up once you can do 8 to 10 strict reps.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Athletic Power · Upper Strength4×8 @ BW
- Powerbuilding Hybrid · Overhead + Accessories4×8 @ BW
- Push / Pull / Legs · Pull3×8 @ BW
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the lats, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Pull-Up work?
- The Pull-Up mainly works the lats, upper back and biceps.
- What equipment do you need for the Pull-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Pull-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Pull-Up?
- Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.
Program it for your clients
Coaches add the Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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