Pull-up
The pull-up is a bodyweight exercise where you hang from a bar and pull your chin over it, working your lats most, with help from your biceps and upper back.
LatsBodyweightCompoundBoth sides
How to do a pull-up
- Hang from a pull-up bar with your hands slightly wider than shoulder width, palms facing away.
- Pull your shoulder blades down and back to start the movement.
- Pull yourself up until your chin is over the bar.
- Lower yourself slowly until your arms are straight again.
Tips
- Drive your elbows down toward your hips.
- Keep your legs still and your core tight.
Common mistakes
- Kicking or swinging to get over the bar.
- Dropping quickly to the bottom.
Pull-up muscles worked
Main: Lats; also: Biceps, Upper back.
Sets and reps
3 × 8–12
Alternatives
FAQ
What if I can't do a pull-up yet?
Train the lat pulldown, which is the same movement with a weight you choose, and slow negatives: jump to the top and lower yourself over 3–5 seconds.
Pull-up or chin-up?
A pull-up uses palms facing away; a chin-up uses palms facing you and gives the biceps more work.