BACK · COMPOUND
Pull-Up
A bodyweight vertical pull performed by bringing the body upward toward a fixed bar.
Primary musclesLats
Secondary musclesBiceps, Upper back, Core
EquipmentPull-up bar
DifficultyIntermediate · Vertical Pull
How to perform
- Hang from the bar with a controlled grip and stable shoulder position.
- Brace your trunk and initiate the pull by driving the elbows downward.
- Continue until your chin clears the bar or your controlled range ends.
- Lower under control to the starting position.
Tips
- Use an assisted variation to build consistent full-range repetitions.
- Avoid swinging unless the variation specifically calls for it.
Common mistakes
- Kipping unintentionally to complete strict repetitions.
- Starting each rep with completely loose shoulder control.
Watch how to perform it
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