Strength Training · Bodybuilding · Functional Fitness · Conditioning · Calisthenics
Pull-Up
The pull-up is a bodyweight exercise in which you pull yourself above an overhead bar with your palms facing away. It trains your back and arms.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Grip the bar slightly wider than shoulder-width with your palms facing away and thumbs wrapped around it.
- Lift your feet off the support into a hang with straight elbows.
- Pull yourself up until your chin clears the bar.
- Pause briefly at the top.
- Lower yourself under control until your elbows are straight again.
Form cues
- Keep your ribs over your pelvis.
- Drive your elbows toward your sides.
- Keep slight shoulder tension at the bottom.
- Exhale as you rise.
Common mistakes
- Swinging or kickingKeep your legs quiet; use assistance if you need momentum to complete a rep.
- Reaching with your chinKeep your neck aligned with your torso rather than tipping your head back to clear the bar.
- Pulling unevenlyCenter yourself between your hands so both elbows bend together.
Safety
Dropping abruptly into the bottom position can strain your shoulders or elbows, especially when fatigued. A slipping grip or insecure bar can cause a fall.
- Check that the bar is secure and your hands are dry before starting.
- Use a stable step to reach a high bar and return to it before releasing your grip.
- End the set when your grip starts opening or you can no longer control the descent.
If hanging or pulling causes shoulder, elbow, or wrist pain, choose a pain-free assisted version or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3
- Target
- 4–8 reps
- Rest
- 2 min
Choose enough assistance to finish each set with 1–2 clean reps still possible.