How to do the Pull-up
Pull-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Pull-up demonstration · © GymiaFit
Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Pull-up step by step
- 1Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2Engage your core and squeeze your shoulder blades together.
- 3Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
- 4Pause at the top of the movement, then slowly lower your body back down to the starting position.
- 5Repeat for the desired number of repetitions.
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Pull-up — questions
What muscles does the Pull-up work?
The Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Pull-up?
None — the Pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Pull-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Pull-up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.