Animated GIF · Available via API
gif_boxPull-up
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
pull
Pull-up is a advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
list_alt Step-by-Step Instructions
Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
Engage your core and squeeze your shoulder blades together.
Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
Pause at the top of the movement, then slowly lower your body back down to the starting position.
Repeat for the desired number of repetitions.
grid_view More Back Exercises
warning Common Mistakes
Using Momentum (Kipping)
Swinging the legs or hips to generate momentum reduces the workload on the lats and biceps and can strain the shoulder joints. Perform each rep from a dead hang with a controlled pull — if you cannot complete the rep strictly, use a band for assistance.
Incomplete Extension at the Bottom
Not returning to a full dead hang between reps reduces the range of motion and limits lat development. Fully extend your arms at the bottom of every rep even though it feels harder.
Pulling with Forearms Instead of Lats
Initiating the pull by bending the elbows early turns the movement into a bicep-dominant curl rather than a lat-dominant pull. Retract your shoulder blades first and think about pulling your elbows down to your hips.
shuffle Variations & Progressions
Assisted Pull-Up
Using a resistance band looped around the bar or a machine-assisted version removes a portion of bodyweight, making it the ideal entry point for those who cannot yet complete a full pull-up.
Weighted Pull-Up
Attaching a dip belt or holding a dumbbell between the feet adds external load once bodyweight reps become easy, providing progressive overload for advanced trainees.
L-Sit Pull-Up
Holding the legs parallel to the floor while pulling up dramatically increases core demand and hip flexor engagement, combining an upper-body pull with an isometric ab exercise.
Explosive Pull-Up
Pulling as fast as possible — ideally until the bar reaches chest level — develops pulling power and contributes to skills like the muscle-up.
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