Pull-up
- Intermediate
- Gym
- Calisthenics
- Functional
- Home
The pull-up hangs your full bodyweight from a bar and pulls your chin above it using a grip slightly wider than your shoulders. It trains the lats, upper back and biceps as a vertical pulling compound. Intermediate lifters use it for reps at home, in the gym, in calisthenics or in functional training, mainly as a main lift.
- Muscles
- Lats, Upper back, Biceps
- Equipment
- Pull-up bar
- Logged as
- Reps
How to
- Hang from the bar, grip slightly wider than shoulders.
- Pull your chin over the bar, driving elbows down.
- Keep your core tight; no swinging.
- Lower with control to a full hang.
Form cues
- Exhale as you pull your chin up.
- Set your shoulders down before you pull.
- Keep your legs steady; do not kick up.
Common mistakes
- Body swings to gain momentum for the pull. Start each rep from a still, dead hang.
- Shoulders stay shrugged up at the bottom. Let your shoulders relax down at the bottom.
- Head cranes forward to reach the bar. Pull your chest up, not just your chin.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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