How to do a Pull-Up
The pull-up is a bodyweight pulling exercise where you hang from a bar with an overhand grip and lift your chin over it. It builds the lats, upper back, and biceps while demanding grip and core control. It suits intermediate lifters, and beginners can work toward it with assisted versions and negatives.
- Primary muscles
- Back (latissimus dorsi), Upper back (rhomboids, middle traps)
- Also works
- Biceps, Forearms and grip, Rear deltoids, Core
- Equipment
- Pull-up bar
- Level
- Intermediate
Step by step
- Take an overhand grip on the bar with your hands about shoulder width apart.
- Hang with straight arms, legs together or ankles crossed, and ribs pulled down so your body stays still.
- Start the pull by setting your shoulders down away from your ears.
- Drive your elbows toward your back pockets and lift your chest toward the bar.
- Keep pulling until your chin clears the bar without craning your neck forward.
- Lower under control over two to three seconds until your elbows are fully straight again.
Coaching cues
- Think about pulling the bar down to you rather than lifting yourself up.
- Squeeze your glutes and brace lightly to stop your legs from swinging.
- Own the bottom position: a full hang every rep keeps the range honest.
Common mistakes
Half reps
Start every rep from a full hang and finish with your chin over the bar, even if that means fewer reps.
Kipping or swinging
Keep your legs quiet and your core tight so the back muscles do the lifting, not momentum.
Reaching with the chin
Keep your neck neutral and bring your chest toward the bar instead of jutting your chin up.
Dropping on the way down
Control the descent for a slow two to three count to build strength and protect your elbows and shoulders.
Sets and reps
Strength
4–5 sets of 3–6 reps (add weight when easy)
Muscle growth
3–4 sets of 6–12 reps
Endurance
2–3 sets of max reps with good form
Alternatives
FAQ
How can I do my first pull-up?
Combine assisted pull-ups or band-assisted reps with slow negatives, where you jump to the top and lower yourself over three to five seconds. Training this two or three times a week usually builds the strength for a full rep within a few weeks to months.
Are pull-ups better than lat pulldowns?
Neither is strictly better. Pull-ups add core and grip demand and are great for relative strength, while pulldowns let you adjust the load precisely, so many programs use both.
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