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Pull-Up.

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

AdvancedPull-Up Bar
Pull-Up
The numbers
Sets
3–5
Reps
6–15
Rest
90–180
Muscles
Primary
Lats
Secondary
Biceps · Rear delts · Rhomboids
The play-by-play

How to do it.

  1. Step 01

    Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width.

  2. Step 02

    Hang freely with arms fully extended.

  3. Step 03

    Engage your lats and pull your body upwards.

  4. Step 04

    Continue pulling until your chin clears the bar.

  5. Step 05

    Slowly lower your body back to the starting position.

  6. Step 06

    Maintain control throughout the entire movement.

What separates good from great

Pro cues.

  • Focus on initiating the pull with your back muscles.

  • Avoid kipping or swinging to maintain strict form.

  • Control the eccentric (lowering) phase for better muscle growth.