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Pull Up

Build upper-body strength with this classic bodyweight exercise.

Pull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.

See all variants of this movement→
How to doTips
Body Part
Back
Level
Intermediate
,
Advanced
Muscles
Lats
Biceps
Shoulders
Modality
Compound
Direction
Pull
Equipment
Bodyweight
Pull-up bar
Goal
Strength
,
Hypertrophy

How to do:

  1. Grab a pull-up bar with a pronated grip (palms facing away from you), hands slightly wider than shoulder-width apart.
  2. Hang with your arms fully extended and your body straight.
  3. Pull yourself upward by engaging your lats and biceps until your chin is above the bar.
  4. Lower yourself back down in a controlled manner to the starting position.
  5. Repeat for 8–12 reps per set.
  6. Complete 3-4 sets.

Tips:

  • Engage your core to minimize swinging.
  • Focus on pulling through your back rather than your arms.
  • Exhale as you pull up and inhale as you lower down.
  • Use a full range of motion for maximum effectiveness.

Similar Exercises

Chin-Up
Commando Pull-Up
Neutral-Grip Pull-Up
Lat Pulldown
Standard Pull-Up
Wide-Grip Pull-Up

Related Guides

Best Back Exercises for Width and Thickness (2026 Guide)
Pull-Up vs Chin-Up vs Neutral-Grip Pull-Up: Which Builds More Back?

This exercise in Workout Days

Strength and Conditioning Intermediate
Upper Body Power Surge
Intermediate
12 weeks
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