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How to do the Pull Up

BackBack & LatsBodyweightIntermediate

The pull up is one of the most respected tests of relative strength, demanding that you move your entire body through space using nothing but your own muscle and will. Master this movement and you build a wide, powerful back that no machine can replicate.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Grip the bar just outside shoulder width with palms facing away, arms fully extended and shoulders actively engaged downward away from your ears.
  2. Initiate the pull by depressing your shoulder blades and driving your elbows toward your hips, not just bending your arms.
  3. Pull until your chin clears the bar or your chest approaches it, maintaining a slight forward lean to maximize lat engagement.
  4. Lower yourself with control over two to three seconds until your arms are fully extended before beginning the next rep.

Common mistakes

  • Shrugging the shoulders up at the start, which shifts the load onto the traps and reduces lat recruitment. Fix this by actively pulling your shoulders down and back before you begin each rep.
  • Kipping or swinging the hips to generate momentum, which unloads the target muscles and increases injury risk. Fix this by keeping your body as vertical and controlled as possible on every rep.
  • Only pulling halfway up due to insufficient strength or rushing, which shortens the range and limits muscle development. Fix this by using a band for assistance so you can complete every rep through full range.

Pro tip — Think about bending the bar in half with your hands as you pull. This external cue automatically engages your lats more fully and stabilizes your shoulder joints throughout the entire movement.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Back exercises

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