Pull Up
- Primary muscle
- Lats
- Secondary muscles
- Upper backBicepsForearms
- Equipment
- Machine
Overview
A bodyweight vertical pull with an overhand grip that builds the lats, upper back and biceps. It is a key benchmark of upper-body pulling strength.
How to do it
Grab the bar with an overhand grip slightly wider than shoulder width.
Hang with your arms straight and your core braced.
Pull your shoulder blades down, then drive your elbows toward your ribs.
Pull until your chin clears the bar.
Lower yourself slowly until your arms are fully straight again.
Tips
- Use an assisted machine, a band or slow lowering reps to build up to full reps.
- Keep your legs still and slightly in front of you to avoid swinging.
- Think of pulling the bar down to your chest.
Common mistakes
- Kicking or swinging to get over the bar.
- Stopping short at the bottom instead of reaching straight arms.
- Craning your neck to get your chin over the bar.
Log Pull Up in Bulky
Add it to a routine, log every set, and watch your progress. Free on the web today — the iOS and Android apps are coming soon.