Pull Up
The pull-up is a foundational bodyweight exercise targeting the latissimus dorsi. Using an overhand grip, it builds upper body pulling strength across the back, biceps, and shoulders, and is a key measure of relative body strength.
How to do it
- Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
- Engage your core and avoid swinging your body.
- Pull yourself upward by driving your elbows down and back until your chin clears the bar.
- Pause at the top and squeeze your lats.
- Slowly lower yourself back to the full hanging position and repeat for the desired number of repetitions.
Form cues
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Engage your core to keep your body steady and prevent swinging.
- Drive your elbows down and back to lift your chest toward the bar.
- Pause briefly at the top with your chin clearing the bar.
- Lower yourself with control until your arms are fully extended.
Breathing: Inhale as you prepare to pull, exhale firmly as you lift your body upward, and inhale again as you lower down with control.
Common mistakes
- Using momentum or swinging your legs because it robs your back muscles of productive tension.
- Shrugging your shoulders up toward your ears because it shifts work away from your lats.
- Stopping short of full extension at the bottom because it reduces your overall range of motion.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 5–8 reps, rest 90 s
Lose weight
3–4 sets × 5–8 reps, rest 90 s
Build muscle
3–5 sets × 6–10 reps, rest 120 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or elbow discomfort, ease off and switch to a gentler variation like the lat pulldown.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot do a single pull-up yet?
That is completely normal. Start with regression exercises like negative pull-ups or assisted pull-ups to build the required strength gradually.
Which grip is better, overhand or underhand?
An overhand grip emphasizes the lats across your back, while an underhand grip (chin-up) places a bit more emphasis on the biceps.
Why do I feel this mostly in my arms instead of my back?
This usually happens when pulling primarily with the biceps rather than actively driving the elbows down and back. Focus on leading the movement with your chest.