Pull-Up
A foundational vertical pulling exercise that builds back width and grip strength.
Equipment: Pull-up bar
How to do it
- 1Hang from the bar with an overhand grip slightly wider than shoulder-width, arms fully extended.
- 2Initiate the pull by engaging your shoulder blades, then pull your chin above the bar.
- 3Lower yourself back to a full hang with control.
Common mistakes
- Kipping or swinging to generate momentum instead of pulling strictly.
- Stopping short of a full hang at the bottom, which cuts the range of motion.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Pull-Up safe for beginners?
The Pull-Up is tagged intermediate, meaning it generally works best once you already have some pull training experience. If you're new to training, the Lat Pulldown builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Lat PulldownWhat muscles does the Pull-Up work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a pull-up bar for the Pull-Up?
The Lat Pulldown trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a pull-up bar available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Lat PulldownRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.