Pull-Up
Back
Bodyweight & Reps
Bodyweight
The pull-up is the gold standard of bodyweight back exercises. Using an overhand grip, it targets the lats, rhomboids, and biceps while building serious upper body pulling strength.
How to Do Pull-Up
- Start from a dead hang with arms fully extended and shoulders engaged
- Initiate by depressing your shoulder blades — pull them down and back first
- Drive your elbows down toward your hips as you pull your chin over the bar
- Lower yourself under control to a complete dead hang — no partial reps
Form Cues
- Start from a dead hang with arms fully extended and shoulders engaged
- Initiate by depressing your shoulder blades — pull them down and back first
- Drive your elbows down toward your hips as you pull your chin over the bar
- Lower yourself under control to a complete dead hang — no partial reps
Common Mistakes to Avoid
- Using momentum and kipping instead of strict pulling form
- Not going to full dead hang at the bottom (partial reps)
- Craning your neck forward to get your chin over the bar instead of pulling higher
Muscles Worked
Primary
Latissimus Dorsi
Teres Major
Rhomboids
Secondary
Biceps Brachii
Trapezius (Lower)
Rear Deltoid
Brachioradialis
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the pull-up work?
Pull-ups primarily target the latissimus dorsi, teres major, and rhomboids, with secondary work from the biceps, lower trapezius, rear deltoids, and brachioradialis.
How many pull-ups should I be able to do?
Beginners should aim for 1-5 reps (use bands for assistance if needed), intermediates 8-12 reps, and advanced athletes 15-20+ reps or add weight. Most gym-goers never get past 10 strict reps.
Pull-ups vs chin-ups — which is better?
Pull-ups (overhand grip) emphasize the lats and are generally harder, while chin-ups (underhand grip) recruit more biceps and are usually easier. Both are excellent — use pull-ups for lat width and chin-ups for bicep involvement.
Watch Form Guide on YouTube
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