What muscles does the Pull-Up work?

The Pull-Up primarily works your lats. It also recruits your biceps, rear delts and rhomboids as secondary movers.

What equipment do I need for the Pull-Up?

None. The Pull-Up is a bodyweight movement you can do without any equipment.

A typical prescription for the Pull-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

The Pull-Up is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.

Exercise library · Back

Compound bodyweight exercise targeting the lats for upper body pulling strength.

Also known as: Pullup, Wide Grip Pull-Up, Pull Up, Weighted Pull-Up

AdvancedPull-up bar

The numbers

Sets

3–5

Reps

6–15

Rest

90–180 s

The play-by-play

Step 01
Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width.
Step 02
Hang freely with arms fully extended.
Step 03
Engage your lats and pull your body upwards.
Step 04
Continue pulling until your chin clears the bar.
Step 05
Slowly lower your body back to the starting position.
Step 06
Maintain control throughout the entire movement.

What separates good from great

Common questions

What is the Pull-Up?: Compound bodyweight exercise targeting the lats for upper body pulling strength.
What muscles does the Pull-Up work?: The Pull-Up primarily works your lats. It also recruits your biceps, rear delts and rhomboids as secondary movers.
What equipment do I need for the Pull-Up?: None. The Pull-Up is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Pull-Up?: A typical prescription for the Pull-Up is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.
Is the Pull-Up good for beginners?: The Pull-Up is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.