1 / 6Pull-up
Pulling your own body weight up to a bar builds a wide, strong back and arms. It's one of the best tests of real upper-body strength.
BackBiceps
- Level
- Advanced
- Equipment
- Pull-up bar
- Main muscle
- Back
- Also works
- Biceps
- Beginner sets
- 3 × 4–8
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Hang from the bar with an overhand grip, hands shoulder width apart.
- 2Pull your shoulder blades down and back.
- 3Pull yourself up until your chin is over the bar.
- 4Lower yourself slowly until your arms are straight.
Common mistakes
- Swinging or kicking to get up
- Stopping halfway down
- Shrugging the shoulders up to the ears
Tips
- Start each rep from a full hang
- Pull your elbows down toward your ribs
- Can't do one yet? Use a band, the assisted machine or slow lowering
Questions
I can't do a single pull-up. Where do I start?
Do lat pulldowns, band-assisted pull-ups and slow 5-second lowering from the top. Most people get their first rep within a few weeks.
What is the difference between a pull-up and a chin-up?
Pull-ups use palms facing away and work the back more; chin-ups use palms facing you and add more biceps.
More Back exercises
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