Pull-Up

Pull-Up is a compound strength exercise primarily targeting the back. Secondary muscles: Biceps, Core. Equipment: Bodyweight. Difficulty: Intermediate.

Exercise Profile

How to Perform

1Grip a pull-up bar with an overhand (pronated) grip, hands slightly wider than shoulder-width.
2Hang with arms fully extended, shoulders packed down and away from your ears (active hang).
3Engage your lats by thinking about pulling your elbows down toward your hips.
4Pull yourself upward until your chin clears the bar, keeping your core tight and legs still.
5Pause briefly at the top with your chin above the bar.
6Lower yourself slowly back to a full dead hang under control — do not just drop.
7Reset your active hang position before initiating the next rep.

Tips & Form Cues

✓Initiate the pull with your lats, not your biceps — think "elbows to pockets."
✓Avoid kipping, swinging, or using momentum; strict form builds more strength.
✓If you cannot do a full pull-up, use a resistance band or assisted pull-up machine.
✓Add weight with a dip belt once you can do 3 sets of 10 strict reps.
✓Vary your grip width to target different portions of the back musculature.

Recommended Sets & Reps

beginner

3 sets of 3-5 reps (assisted if needed)

intermediate

4 sets of 6-10 reps

advanced

4 sets of 10-15 reps or weighted

Frequently Asked Questions

What muscles does Pull-Up work?

Pull-Up primarily targets the back. Secondary muscles include Biceps, Core.

What equipment do I need for Pull-Up?

Pull-Up requires bodyweight. No gym equipment needed.

Is Pull-Up good for beginners?

Pull-Up is rated intermediate difficulty. Some experience is recommended.

Is Pull-Up a compound or isolation exercise?

Pull-Up is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.