Vertical pull · Coached in Recomp

Pull-up

The pull-up is an advanced vertical pull exercise for your back and biceps, using pull up bar.

Main muscles
Back, Biceps
Also works
Middle back
Equipment
Pull up bar
Level
Advanced
Pull-up, starting position
Start
Pull-up, end position
Finish

Setup

Hang from a bar with hands slightly wider than your shoulders, palms facing away.

How to do it

  1. Pull your shoulders down and back to start.
  2. Pull until your chin is over the bar.
  3. Lower all the way to straight arms.

Coaching cues

  • Lead with your chest.
  • Legs still; no kipping.

Common mistakes

  • Half reps.
  • Swinging.

Safety

Can't do one yet? Use lat pulldowns or a band, or do slow lowering reps from the top.

Make it easier or harder

EasierLat pulldown

Alternatives to the pull-up

Band pull-apart Resistance bands Band pulldown Resistance bands Band row Resistance bands Barbell row Barbell Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight