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đŸ’ª Strength Intermediate

Pull-Up

A bodyweight exercise that builds a strong back and biceps.

Muscle Groups

Lats Biceps Rear Deltoids Core

Equipment Needed

Pull-Up Bar

The pull-up is one of the best bodyweight exercises for developing upper body pulling strength and building a wide, muscular back.

How to Perform

  1. Grip: Hang from a pull-up bar with hands slightly wider than shoulder-width, palms facing away.

  2. Engage: Depress your shoulders and engage your lats.

  3. Pull: Drive your elbows down and back, pulling your chest toward the bar.

  4. Top: Continue until your chin is over the bar.

  5. Lower: Slowly lower yourself back to a full hang with control.

Tips

  • Avoid swinging or using momentum
  • Keep your core tight throughout
  • Focus on squeezing your shoulder blades together at the top
  • Control the descent—don’t just drop down

Progressions

  • Assisted Pull-Ups: Use a band or machine
  • Negative Pull-Ups: Focus on the lowering phase
  • Chin-Ups: Palms facing you (easier)
  • Weighted Pull-Ups: Add weight for advanced training