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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Dumbbell Row first is a reasonable place to start.
See the Dumbbell RowWhat 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 pull-up-bar for the Pull-Up?
The Barbell Bent-Over Row targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have pull-up-bar available.
See the Barbell Bent-Over RowRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.