Pull Up


Gym Equipment Needed

Musle Group



Perform the Pull Up with the Pull-up bar or assisted pull-up machine

Starting Position

Stand underneath the pull-up bar, with your feet shoulder-width apart.


Master the proper technique for the Pull Up to optimize your results. Follow these steps:

  1. Stand underneath the pull-up bar, with your feet shoulder-width apart.
  2. Reach up and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang freely with your arms fully extended, and engage your core.
  4. Initiate the movement by pulling yourself up, driving your elbows down and back.
  5. Continue pulling until your chin reaches or clears the bar, keeping your chest lifted.
  6. Pause briefly at the top of the movement, squeezing your back muscles.
  7. Slowly lower yourself back to the starting position with control, fully extending your arms.
  8. Repeat the exercise for the recommended number of repetitions.

The Pull Up primarily targets the following muscle groups:

  • Latissimus dorsi (Lats)
  • Biceps brachii (Biceps)
  • Rhomboids
  • Trapezius (Traps)
  • Rear deltoids (Delts)

Tips on doing this exercise

Maximize the effectiveness of your Pull Ups with these tips:

  1. Maintain a controlled and smooth tempo throughout the exercise.
  2. Focus on pulling with your back muscles, avoiding excessive reliance on your biceps.
  3. Keep your chest lifted and shoulder blades retracted to maximize back muscle engagement.

Common Mistakes

Ensure safe and effective execution of the Pull Up by avoiding these common mistakes:

  1. Using excessive momentum or swinging to complete the movement. Maintain control and perform the exercise in a controlled manner.
  2. Allowing your shoulders to shrug or your back to round during the exercise. Keep your shoulder blades pulled down and back.
  3. Neglecting to fully extend your arms at the bottom of each repetition. This ensures a complete range of motion.

Recommended Ranges
  • Beginners: Aim for 5-8 repetitions per set, 2-3 sets.
  • Intermediate/Advanced: Aim for 8-12 repetitions per set, 3-4 sets.

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