Pull-up
Also called: overhand pull-up
Hang from a bar and pull your chest up to it.
Chin over the bar: lats, upper back working.
Main: lats, upper back Also: biceps, core
Simplified illustration. Follow the steps and cues for exact form.
Before you try this
Hard on elbows and shoulders if you drop into the bottom or kick. Control every rep down; use a band for help rather than jerking up.
Dumbbells only: no pull-up bar? Do Dumbbell pullover instead.
Home with bands: no pull-up bar? Do Band pulldown instead.
Bodyweight: no pull-up bar? Do Table row instead.
- Main muscles
- lats, upper back
- Equipment
- pull-up bar
- Level
- Regular lifter
- Pattern
- Pull
Wear and bring
- Chalk or a dry towel if your grip slips.
Key cues
- Start from a dead hang with straight arms.
- Pull your elbows down to your sides.
- Chin over the bar, then lower all the way.
How to do it
- Grip the bar a little wider than your shoulders, palms facing away.
- Hang with straight arms and brace your stomach.
- Pull until your chin passes the bar.
- Lower slowly to straight arms.
- Can't do one yet? Use a band looped over the bar under your knee or foot, or lower yourself slowly from the top.
Common mistakes
| Common mistake | Fix |
|---|---|
| Half reps | Full hang at the bottom, chin over the bar at the top. Use a band for help. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or elbows, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Pull-up |
| Dumbbells only | Dumbbell pullover |
| Home with bands | Band pulldown |
| Bodyweight | Table row |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.