Pull-ups
Pull-ups are a bodyweight compound exercise that targets the latissimus dorsi and is one of the most effective movements for developing upper body pulling strength. The movement requires significant coordination of the back, biceps, and core.
How to do it
- Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and depress your shoulder blades.
- Pull your body upward by driving your elbows toward your hips until your chin clears the bar.
- Pause briefly at the top, then slowly lower yourself back to the hanging position.
- Repeat for the desired number of repetitions.
Form cues
- Start from a complete dead hang with straight arms.
- Engage your core to prevent swinging.
- Drive your elbows down and back toward your hips.
- Pull until your chin clears the top of the bar.
- Lower yourself with control back to the starting position.
Breathing: Inhale as you prepare to pull, exhale as you pull yourself up, and inhale as you lower back down with control.
Common mistakes
- Kipping or using momentum to get up, which reduces the work done by your upper back muscles.
- Shrugging your shoulders toward your ears, which shifts the load away from your lats and strains your neck.
- Not achieving full range of motion, which limits strength gains in the lower portion of the movement.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 5–8 reps, rest 90 seconds
Lose weight
3 sets × 5–8 reps, rest 90 seconds
Build muscle
3–4 sets × 6–10 reps, rest 2 minutes
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or elbow discomfort, ease off and choose a gentler alternative.
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 can't do a single pull-up yet?
That is completely normal for beginners. Start with assisted pull-ups or negative pull-ups to build the required upper body strength.
Should I use an overhand or underhand grip?
An overhand grip targets your lats more directly, while an underhand grip (chin-up) places more emphasis on your biceps.
Why do I feel this mostly in my arms instead of my back?
This usually happens when you pull with your arms rather than driving your elbows down. Try to lead the movement with your elbows and keep your chest lifted.
How often can I practice pull-ups?
Since they are demanding on your nervous system and upper body, 2 to 3 sessions per week with at least one rest day in between is plenty for most beginners.