Pull-Up: How-to, Tips & More
The Pull-Up is a intermediate compound exercise for your lats. You do it with pull up bar. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Pull-Up
- Hang from the bar with your palms facing away, hands a little wider than your shoulders.
- Pull your shoulder blades down, then pull yourself up.
- Get your chin over the bar.
- Lower slowly until your arms are straight.
Pull-Up tips
- Keep your legs still. Swinging takes the work off your back.
Sets and reps
Most lifters do well with 5 to 12 reps per set, and 5 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Pull-Up alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Pull-Up work?
The Pull-Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 5 to 12 reps per set, and many lifters get the best results between 5 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Pull-Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Pull-Up?
You need pull up bar.
Add Pull-Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon