Pull up
Master the pull-up to build a strong back, biceps, and grip. This challenging bodyweight exercise effectively targets your lats for superior upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Pull up
Description
A pull-up is an upper-body strength exercise. The exercise is performed by pulling oneself up, with the torso passing between the hands.
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How to do Pull up
- 01Setup
Grip the pull-up bar with an overhand, pronated grip, hands slightly wider than shoulder-width apart. Hang freely with arms fully extended, shoulders depressed, and core engaged.
- 02
Initiate the pull by engaging your lats, driving your elbows down towards your hips, and pulling your chest towards the bar. Exhale as you pull up.
- 03
Continue pulling until your chin clears the bar or your upper chest touches the bar, squeezing your shoulder blades together at the top of the movement.
- 04
Slowly and with control, lower your body back to the starting position, allowing your arms to fully extend and your shoulders to slightly elevate. Inhale as you lower.
Tips
- Before initiating the pull, actively depress your shoulder blades (pull them down) to engage your lats effectively and protect your shoulders.
- Ensure you achieve a full hang with fully extended arms at the bottom and clear your chin over the bar at the top to maximize muscle activation and strength gains.
- Control the eccentric (lowering) phase for 2-3 seconds; this controlled descent builds significant strength and improves muscle hypertrophy.
- Keep your core tight throughout the movement to prevent swinging and maintain a stable body position, which enhances efficiency and safety.
Common mistakes
- Kipping or using momentum to pull yourself up reduces the muscle work; focus on a strict, controlled movement by engaging your lats and pulling with your back and arms.
- Failing to fully extend your arms at the bottom limits the range of motion and lat stretch; ensure a complete hang to maximize muscle activation.
- Shrugging your shoulders up towards your ears at the top puts undue stress on the neck and traps; maintain shoulder depression and focus on pulling with your back.
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Get Ellim — FreeQuestions
Is Pull up good for beginners?
Pull up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Pull up?
You need Body weight to perform Pull up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Pull up?
Before initiating the pull, actively depress your shoulder blades (pull them down) to engage your lats effectively and protect your shoulders. Ensure you achieve a full hang with fully extended arms at the bottom and clear your chin over the bar at the top to maximize muscle activation and strength gains. Control the eccentric (lowering) phase for 2-3 seconds; this controlled descent builds significant strength and improves muscle hypertrophy. Keep your core tight throughout the movement to prevent swinging and maintain a stable body position, which enhances efficiency and safety.
What are common mistakes when doing Pull up?
Kipping or using momentum to pull yourself up reduces the muscle work; focus on a strict, controlled movement by engaging your lats and pulling with your back and arms. Failing to fully extend your arms at the bottom limits the range of motion and lat stretch; ensure a complete hang to maximize muscle activation. Shrugging your shoulders up towards your ears at the top puts undue stress on the neck and traps; maintain shoulder depression and focus on pulling with your back.
Related exercises
Pull-up (negative)
Back · Body weight
Seated Pull up (legs elevated)
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Reverse grip Pull up
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Close Grip Pull-Up
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Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store