How to do a Pull-Up

The Pull-Up is an intermediate bodyweight exercise that works your lats, with help from your biceps and forearms.

How to do a Pull-Up, step by step

1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
2. Engage your core and squeeze your shoulder blades together.
3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Using momentum to pull up
• Not engaging lats
• Rounding the back
• Not completing full range of motion

Sets and reps by goal

Alternatives, progressions and regressions

Easier variation

• Bench Pull-ups

More exercises for the same muscles

• Chin-Up
• Dumbbell One-Arm Row
• Weighted Pull-Up
• Wide Grip Pull-Up

Frequently asked questions

What muscles does the Pull-Up work?

The Pull-Up mainly works your lats. It also works your biceps and forearms.

Is the Pull-Up good for beginners?

It can be, with some coaching. The Pull-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Pull-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Pull-Up?

Good alternatives are Chin-Up, Dumbbell One-Arm Row and Weighted Pull-Up.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises