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Pull-Up

A big milestone. Use a band or assist machine until you get your first one.

Sets & reps
3 sets of as many reps as possible
Type
Compound (upper body)
What you need
Pull-up bar
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Lats
  • Biceps
  • Traps
  • Shoulders
  • Forearms
  • Abs / core

Latissimus dorsi (back), shoulders, brachialis, biceps brachii, infraspinatus, trapezius, rhomboids, teres major, subscapularis, forearms, core

What do these muscles do? →

How to do it

  1. Step 1Grip the bar with hands slightly wider than shoulder-width, palms facing away from you.
  2. Step 2Hang with arms fully extended.
  3. Step 3Pull your body up by driving your elbows down toward your hips.
  4. Step 4Keep pulling until your chin clears the bar.
  5. Step 5Lower back down with control until arms are straight again.

Watch it done

A demonstration of the pull-up from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Using momentum or swinging.
  • Not going through the full range of motion.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Assistance band — loop a band around the bar and under your foot to lift some of your weight.
  • Assisted pull-up machine at the gym.
  • Negatives — jump to the top, then lower yourself down as slowly as possible.

Why it's worth doing

  • A clear, motivating goal to work toward.
  • Builds serious back and grip strength.