Pull up
The pull-up is a highly effective upper-body compound exercise that targets the back and biceps by pulling your body weight up to a suspended bar. It is excellent for building functional upper-body strength and developing a wide, V-tapered back.
Count your Pull up reps with AIFree in your browser — no app, no equipmentHow to Do Pull up
- Hang from a pull-up bar with an overhand grip (palms facing away), hands slightly wider than shoulder-width apart, and arms fully extended.
- Engage your core and pull your shoulder blades down and back to initiate the movement.
- Pull your chest up toward the bar by driving your elbows down toward your ribs, keeping your body straight and avoiding swinging.
- Continue pulling until your chin completely clears the bar, pausing briefly at the top of the movement.
- Lower yourself back down under control until your arms are fully extended, returning to the starting dead-hang position.
Muscles worked
Form tips
- Lead with your chest and focus on driving your elbows down to better engage your lats rather than relying solely on your arms.
- Keep your core braced and legs straight or slightly crossed to prevent your body from swinging during the movement.
- Perform a full range of motion, starting from a dead hang and finishing with your chin over the bar.
Common mistakes
- Using momentum or kicking your legs (kipping) to force your body up instead of using strict muscular strength.
- Failing to complete the full range of motion by not lowering all the way down or not pulling the chin over the bar.
- Shrugging your shoulders up toward your ears, which shifts the load away from the lats and onto the upper traps and neck.
FAQ
How many reps and sets of pull-ups should I do?
For strength and muscle building, aim for 3 to 4 sets of 6 to 12 controlled repetitions. If you cannot perform this many, start with assisted variations or negative reps.
What is the difference between a pull-up and a chin-up?
A pull-up uses an overhand grip (palms facing away) which targets the lats more, while a chin-up uses an underhand grip (palms facing you) which places more emphasis on the biceps.
How can I build up the strength to do my first pull-up?
Practice scapular pulls, resistance band-assisted pull-ups, eccentric-only (negative) pull-ups, and lat pulldowns to build the necessary baseline strength.
