Pull-up tutorial
The pull-up is a bodyweight pulling exercise that strongly develops the lats, upper back, and biceps and is a great measure of relative strength. It is excellent for building a wide back and suits intermediate trainees; beginners can start with band or machine assistance.
How to perform
- Grip the bar with palms facing away, slightly wider than shoulder width.
- Hang with straight arms, legs together, and your core braced.
- Start by pulling your shoulder blades down and back.
- Drive your elbows toward your ribs and pull yourself up until your chin clears the bar.
- Lower yourself under control until your arms are fully straight.
Breathing: Exhale as you pull up and inhale as you lower down.
Key tips
- Think about driving your elbows down toward your pockets rather than pulling with your hands.
- Bring your chest toward the bar, not just your chin.
- Avoid swinging by keeping your glutes and abs tight.
Common mistakes
- Swinging or kicking the legs to get up.
- Using a half range and not fully straightening the arms at the bottom.
- Craning the neck and chin forward to reach the bar.
Safety: People with shoulder or elbow issues, or those who can't yet do a full rep, should use a band, an assisted pull-up machine, or the lat pulldown.
BackPrimary muscle
Body weightEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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