Pull-up
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The pull-up is a bodyweight back exercise that primarily targets the latissimus dorsi, with the brachialis, brachioradialis, rear deltoids, and the mid and lower trapezius assisting the pull. Performed hanging from a bar with a pronated (overhand) grip, it builds vertical pulling strength and is a benchmark for relative upper-body strength.
How to do the Pull-up
- 1Reach up and grip the bar with a pronated (overhand) grip, hands roughly shoulder-width to slightly wider apart.
- 2Hang from the bar with your arms fully extended, ankles crossed behind you and your core braced.
- 3Set your shoulders by pulling your shoulder blades down and back before you bend your arms.
- 4Pull your elbows down toward your ribs, driving your chest up toward the bar and leading with your back.
- 5Continue until your chin clears the bar, keeping your body steady without swinging.
- 6Pause briefly at the top with your chest high and shoulder blades squeezed.
- 7Lower yourself under control until your arms are fully extended again.
- 8Reset your scapula at the bottom and repeat for your target reps.
Form tips
- Initiate each rep by depressing your shoulder blades first, then bending the arms, so the lats lead the movement.
- Keep a hollow-body position with a braced core and slightly tucked ribs to prevent swinging.
- Pull your elbows down and slightly back rather than just bending at the wrists to keep tension on the back.
- Control the descent over 2–3 seconds; the lowering phase builds as much strength as the pull.
- If you cannot complete a full rep yet, use a resistance band or an assisted pull-up machine to scale the load.
Common mistakes
- Kipping or swinging the legs to generate momentum, which shifts work away from the lats and turns the lift into a swing rather than a strength rep.
- Doing half reps that stop short of full arm extension at the bottom, which cuts the range of motion and limits back development.
- Failing to clear the chin over the bar at the top, leaving the rep incomplete and the upper back under-loaded.
- Skipping scapular control and shrugging up into the shoulders, which loads the neck and joints instead of the back muscles.
- Lowering too fast and dropping into a dead hang, which wastes the eccentric and stresses the shoulders and elbows.
Frequently asked questions
What muscles does the pull-up work?
It primarily works the latissimus dorsi, with the brachialis, brachioradialis, rear deltoids, infraspinatus, teres major and minor, and the mid and lower trapezius acting as synergists.
What's the difference between a pull-up and a chin-up?
A pull-up uses a pronated (overhand) grip and emphasizes the lats and upper back, while a chin-up uses a supinated (underhand) grip that recruits more biceps. The pull-up is generally the harder of the two.
Is the pull-up good for beginners?
Yes, but many beginners cannot do a full rep yet. Build up with resistance bands, an assisted pull-up machine, or slow controlled lowering from the top until you can lift your full bodyweight.
How wide should my grip be?
Shoulder-width to slightly wider works for most people. A wider grip shifts more emphasis to the lats, while a narrower grip is often more comfortable on the shoulders.
How many sets and reps should I do?
Aim for 3–4 sets of as many clean reps as you can manage, often in the 5–10 range. If you can do more than 12 reps easily, add load with a weight belt.
