Pull-Up
A bodyweight vertical pull from a dead hang with an overhand, shoulder-width-or-wider grip until the chin clears the bar. Builds lat, upper-back and arm strength.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Traps (Trapezius)
- Biceps
- Brachialis
- Rear Delts
- Forearm Flexors
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a pull-up bar with an overhand grip slightly wider than shoulder width, arms straight, legs together and core braced.
Set the shoulders by pulling them slightly down and back away from the ears.
Drive the elbows down toward the ribs to pull the chest toward the bar.
Continue until the chin clears the bar without craning the neck.
Lower under control to a full hang with straight arms before the next rep.
Breathing: Exhale as you pull up, inhale as you lower.
Coaching tips
Elbows to back pockets
Chest to the bar
Ribs down, legs quiet
Common mistakes
Kicking or swinging to get over the bar
Cutting reps short at the bottom
Reaching the chin up instead of pulling the body up
Shrugging the shoulders toward the ears
Safety notes
Use a regression if you cannot control the lowering phase.
Avoid dropping into the bottom position, which jars the shoulders.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.