Pull Up

Also known as: Pullup · Chin Up (underhand variation)

The vertical pull that builds back width, and the clearest bodyweight strength benchmark there is.

Primary: Latissimus dorsi
Secondary: Biceps brachii, Rhomboids, Middle trapezius, Forearms
Equipment: Bodyweight
Type: Compound
Level: Intermediate

How to do it

Set up

Grip the bar overhand, slightly wider than shoulder-width.
Hang with your arms fully extended but your shoulders active, not slack.
Brace your core and cross your ankles or hold your legs slightly forward.

Perform the rep

Begin by depressing your shoulder blades: pull them down before you bend your arms.
Drive your elbows down and back toward your ribs.
Pull until your chin clears the bar, chest tracking toward it.
Lower under control to a full hang. No dropping.

Common mistakes

Starting the pull with the arms

If you bend your elbows before your shoulder blades move, your biceps do the work and your lats never fully engage. Scapula first, always.
Half reps

Stopping short of a full hang at the bottom or the chin at the top cuts out the range where most of the growth is. Full range, fewer reps.
Kipping to hit a number

Swinging your legs to generate momentum makes the number bigger and the stimulus smaller. If you need momentum, use band assistance instead.

How to programme it

3–4sets

AMRAP, or 5–10 weightedreps

2–3 minrest

Once you can do 12 clean reps, add weight with a dip belt rather than chasing higher rep counts.

Variations

Chin Up: underhand grip, more biceps, usually stronger
Neutral-Grip Pull Up: palms facing, shoulder-friendly
Band-Assisted Pull Up, for building up to your first rep
Weighted Pull Up: dip belt or weight vest

Frequently asked questions

How do I get my first pull up?

Train three things: band-assisted pull-ups for the pattern, slow negatives (jump to the top and lower over 5 seconds) for strength through the range, and lat pulldowns for volume. Most people get there within eight to twelve weeks.

Pull ups or chin ups for back?

Both build the lats well. The overhand pull-up involves slightly less biceps and slightly more upper back; the underhand chin-up lets you handle more weight and hits biceps harder. Rotate between them.

Why can I do lat pulldowns but not pull ups?

Pulldowns are usually performed at well under bodyweight and the machine stabilises you. If you can pulldown your bodyweight for reps but cannot do a pull-up, the gap is stabilisation and grip: train the negatives.