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Pull-up

Intermediate

A bodyweight vertical pull that builds a wide, strong back.

Target muscles

Lats

Calories burned

~10 kcal / set

Secondary muscles

Biceps, Shoulders

Equipment

Pull-up Bar

Goal

Strength, Muscle Gain

Sets / Reps

3 × 6-10

Benefits

  • • Builds a wider back and stronger grip
  • • One of the best bodyweight back builders

Step by step

  1. 1Hang from the bar with an overhand grip, slightly wider than shoulders.
  2. 2Engage your back and pull your chest up toward the bar.
  3. 3Pull until your chin clears the bar.
  4. 4Lower back down with control to a full hang.

Breathing guide

Exhale as you pull up, inhale as you lower.

Common mistakes

  • • Using momentum to swing up
  • • Not achieving a full hang between reps

Safety tips

  • • Think about pulling your elbows down and back.
  • • Use a resistance band for assistance if needed.

Variations

  • • Chin-up
  • • Assisted pull-up
  • • Wide-grip pull-up

Related exercises

Deadlift

4 × 5-8

Lat Pulldown

3 × 10-12

Bent-over Row

4 × 8-10

Seated Cable Row

3 × 10-12