Back

Standard Pull-Up

A classic upper-body exercise targeting the back, biceps, and forearms.

The standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.

See all variants of this movement

How to do Tips

Body Part: Back
Level: Intermediate
Muscles: Lats
Biceps
Modality: Compound
Direction: Pull
Equipment: Bodyweight
Pull-up bar
Goal: Strength
,
Endurance

How to do:

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

Tips:

Keep your core tight to avoid swinging.
Use a controlled motion for better muscle activation.
Focus on pulling with your back, not just your arms.
Exhale as you pull up and inhale as you lower down.

Similar Exercises

Pull Up

Chin-Up

Commando Pull-Up

This page in other languages: