Woman using a cable pulldown machine

Back exercise

Pull-Up

The pull-up lifts your whole bodyweight from a dead hang to chin over the bar. It is one of the best measures of relative upper body strength and one of the best back builders you can do with almost no equipment.

Photo of Khushi Gupta By Khushi Gupta Reviewed October 2026

Primary
Back
Also works
Lats, Biceps, Rear delts, Forearms, Core
Equipment
Pull-up bar
Level
Intermediate

How to do it

  1. Grip the bar with palms facing away, hands slightly wider than shoulder width.
  2. Hang with arms straight, legs together and slightly in front of you, and your abs braced so your body does not swing.
  3. Start by pulling your shoulder blades down and back, as if putting them in your back pockets.
  4. Pull yourself up by driving your elbows down toward your ribs.
  5. Keep pulling until your chin clears the bar and your chest moves toward it.
  6. Lower yourself under control, taking two to three seconds, until your arms are fully straight again.

Coaching cues

  • Elbows to your ribs
  • Chest to the bar
  • No swinging, legs still
  • Full hang at the bottom

Common mistakes and fixes

Half reps that never reach a dead hang

Straighten your arms fully at the bottom of each rep. Partial range builds partial strength.

Kipping or swinging to get up

Brace your core, squeeze your glutes and keep your legs still. Use bands if you need help.

Craning the neck to get the chin over

Keep your neck neutral and pull your chest toward the bar instead.

Dropping quickly on the way down

Control the lowering. The eccentric half builds a lot of strength.

Sets and reps

GoalPrescription
Strength4-5 sets of 3-6 reps, weighted if needed, 2-3 minutes rest
Hypertrophy3-4 sets of 6-12 reps, 2 minutes rest
Beginner3-4 sets of 3-5 slow negatives or band-assisted reps

Pick a starting weight with the one rep max calculator, and load the bar with the plate calculator.

Variations

  • Chin-up Palms facing you; more biceps and usually easier.
  • Band-assisted pull-up A resistance band takes away part of your bodyweight.
  • Negative pull-up Jump to the top and lower slowly for 3 to 5 seconds to build strength for your first rep.
  • Weighted pull-up Add load with a dip belt once you can do 10 clean reps.
  • Neutral grip pull-up Palms facing each other; often the most comfortable on the shoulders.

Muscles worked

The latissimus dorsi does most of the work, pulling your upper arms down to your sides. The teres major, lower traps and rhomboids help control the shoulder blades.

Your biceps and forearms flex the elbow and hold the grip, and your abs keep your body from swinging.

How to get your first pull-up

Most people can get their first pull-up within a few months with consistent practice two or three times a week.

  1. Dead hangs: build to 3 sets of 30 to 45 seconds.
  2. Scapular pulls: from a hang, pull your shoulder blades down without bending your arms, 3 sets of 8.
  3. Negatives: jump up and lower over 3 to 5 seconds, 3 sets of 5.
  4. Band-assisted reps or lat pulldowns for 3 sets of 8 to 10.
  5. Test a strict rep every couple of weeks.

Losing some body fat makes pull-ups easier too, because you are lifting less weight. Check where you stand with the body fat calculator.

Safety and who should modify it

If pull-ups irritate your elbows or shoulders, try a neutral grip, reduce the volume, and avoid kipping. Anyone with a recent shoulder dislocation should get cleared before hanging from a bar.

Frequently asked questions

Pull-up vs chin-up: which is better?

Both train the lats well. Chin-ups use more biceps and are usually easier. Doing both across a week is a good approach.

How many pull-ups should I be able to do?

For general fitness, 5 to 10 strict reps is a solid target for most adults. Many beginners start at zero, which is normal.

Can I build a big back with only pull-ups?

Pull-ups are excellent, but adding a horizontal row such as the barbell or dumbbell row gives more complete development.

Plans that use the pull-up

Rows of dumbbells on a rack in a gym Intermediate · Muscle gain Push Pull Legs Split A 6-day push pull legs routine for building muscle. Full schedule with sets, reps and rest times, plus how to progress, deload and adjust it. 6 days/week60-75 min
Loaded barbell in a power rack in front of a city view Intermediate · Strength and muscle Upper Lower Split A 4-day upper lower split that trains every muscle twice a week. Strength and hypertrophy days, full sets and reps, and a clear way to progress. 4 days/week60-70 min

Related exercises

Bright modern gym with cardio machines Back · Beginner Lat Pulldown Cable pulldown machine
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Man doing a barbell curl Arms · Beginner Dumbbell Curl Dumbbells
Lifter gripping a barbell on the gym floor for a deadlift Back · Intermediate Deadlift Barbell, plates

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