How to Pull-up

What it is

Hanging from a bar and pulling your chin over it. It builds the lats and upper back and is a strong marker of strength relative to bodyweight.

Muscles worked

Primary: Lats. Secondary: Mid-back, Biceps, Rear deltoids, Core.

How to perform it

Hang from the bar with an overhand grip around shoulder-width, shoulders active (not fully slack).
Set the shoulder blades down and back, and brace the core.
Pull your elbows down toward your ribs until your chin clears the bar.
Lower under control to a full hang without letting the shoulders go completely loose.

Common form faults

Kipping or swinging to generate momentum. Brace the core and pull from a controlled hang; if you can't do a strict rep, use assistance rather than swinging.
Half reps that don't reach full range. Start from a full hang and pull until the chin clears the bar; reduce difficulty with a band or machine if needed.

Programming

If you can't yet do one, build with band-assisted or machine-assisted reps and slow negatives. Once you can do many, add load with a belt. Train in the 4–12 rep range.

Frequently asked questions

Pull-up vs chin-up?

A pull-up uses an overhand grip and leans more on the lats and upper back; a chin-up uses an underhand grip and lets the biceps contribute more, so most people find chin-ups slightly easier.

How do I get my first pull-up?

Combine band- or machine-assisted pull-ups, slow lowering (negatives) from the top, and back work like rows. Training the movement two to three times a week with gradually less assistance builds it up.