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Pull-Ups

The ultimate bodyweight back exercise. Builds a wide, powerful back and develops serious grip strength. A true test of relative upper body strength.

High
6-12
Reps
4
Sets
90s
Rest
Back
Primary

Target Muscles

BackBicepsForearms

Equipment

Pull-up BarBodyweight

How To Perform

1

Grip the pull-up bar with hands slightly wider than shoulder-width, palms facing away (overhand grip).

2

Hang with arms fully extended and shoulders actively engaged — don't just dead hang passively.

3

Initiate the pull by driving your elbows down and back, engaging your lats.

4

Pull your chest toward the bar, squeezing your shoulder blades together.

5

Continue until your chin clears the bar — aim to touch your upper chest to the bar.

6

Lower yourself slowly and with control back to full extension.

7

Avoid swinging, kipping, or using momentum — strict form builds more muscle.

Pro Tips

  • Avoid swinging or using momentum — strict reps build more muscle
  • Focus on mind-muscle connection with your lats — pull with your back
  • Use assisted variations (band or machine) if you can't do full reps yet
  • Add weight with a dip belt once you can do 12+ strict reps
  • If shoulder mobility is limited, use a slightly narrower grip

Why You Should Do This

Builds a wide V-taper back and impressive lat development
Develops functional pulling strength used in everyday life
Improves grip strength and forearm development
Requires minimal equipment — a bar is all you need
Strong carryover to other pulling exercises

Pairs Well With

Build a complete programme by combining with:

Barbell RowsFace PullsDumbbell Bicep Curls