How to Do the Pull Up
The pull-up is a bodyweight pull that builds the lats, upper back and biceps. It is a true test of relative strength and carries over to many other pulling movements. It suits anyone who can hang from a bar and wants a bigger, wider back.
Log every set of your Pull Up in Superlift
Muscles worked
Primary
- Lats
- Biceps
Secondary
- Rear Delts
- Traps
How to do the Pull Up
- 1
Grip the bar with an overhand grip just wider than shoulder width.
- 2
Hang with your arms straight and your shoulders pulled slightly down.
- 3
Brace your abs and cross your ankles if you like.
- 4
Pull your elbows down toward your ribs to lift your body.
- 5
Keep going until your chin clears the bar.
- 6
Lower yourself slowly until your arms are straight again.
Form cues to remember
- Pull your elbows to your pockets
- Chest to the bar
- Start from a dead hang
- Lower with control
Pull Up video tutorial
Common mistakes
Using momentum
Pause briefly at the bottom and pull without kicking your legs.
Half reps
Start from straight arms and finish with your chin over the bar.
Shrugging toward your ears
Pull your shoulders down and back first, then bend your elbows.
Craning your neck
Keep your head neutral and bring the bar to your chest, not your chin to the bar.
Sets and reps
| Strength | 4–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 6–12 reps, 90–120 sec rest |
Avoid fully relaxing into your shoulders at the bottom of every rep if they feel unstable. If you get elbow pain, reduce volume and check your grip width.
Superlift for iPhone
Track your Pull Up and watch it go up
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Pull Up FAQ
How do I get better at pull-ups?
Practice slow lowering reps, use a band or assisted machine, and add lat pulldowns. Build up the number of clean reps rather than grinding out sloppy ones.
What muscles do pull-ups work?
Mainly your lats and upper back, with the biceps and forearms doing a lot of the pulling. Your core works to keep your body steady.
Pull-ups vs chin-ups?
Pull-ups use an overhand grip and favor the lats; chin-ups use an underhand grip and bring in more biceps. Most people can do more chin-ups.
