Back · Compound

Pull-Up

An overhand vertical pull that builds back width and relative strength.

MAIN MUSCLE
Lats
ALSO WORKS
Biceps, Upper back, Rear delts
EQUIPMENT
Pull-up bar
LEVEL
Intermediate
REPS
5-10
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hang from the bar with an overhand grip slightly wider than shoulders.

  2. Pull the shoulder blades down to start the movement.

  3. Pull until your chin clears the bar, elbows driving down.

  4. Lower under control to a full hang.

COMMON MISTAKES

  • Swinging or kipping for extra reps; start each rep from a controlled, still position.
  • Pulling with the arms only; depress the shoulder blades first, then drive elbows down.
  • Short range of motion; reach full arm extension at the top of every rep.

TIPS

  • Think about pulling your elbows into your back pockets.

QUESTIONS

Which muscles does Pull-Up work?

The main muscle is Lats. It also works Biceps, Upper back, Rear delts.

How many reps should I do?

FORGE suggests 5-10 reps for Pull-Up. The app adjusts sets and reps to your goal and level.

What can I do instead of Pull-Up?

These train the same muscles: Lat Pulldown, Chin-Up, Assisted Pull-Up.