Pull-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Hang from the bar with an overhand grip slightly wider than shoulder-width and let your body reach full extension.
• Depress and retract your shoulder blades to engage the lats before initiating the pull.
• Pull yourself upward by driving your elbows down toward your hips until your chin clears the bar.
• Lower your body with control until your arms are nearly fully extended at the bottom.

Common mistakes

• Using leg drive, swinging, or kipping to generate upward momentum.
• Performing partial repetitions without fully extending the arms or reaching the top position.
• Allowing the shoulders to roll forward at the peak of the movement.

Frequently asked questions

How can I build up to my first bodyweight pull-up?

Use resistance bands for assistance or focus on eccentric repetitions where you jump up and lower yourself slowly.

What is the primary difference between a pull-up and a chin-up?

A pull-up uses an overhand grip targeting the lats more, while a chin-up uses an underhand grip recruiting more biceps.

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