Also known as: chin-up, chinups, bar chin, vertical pull, lat bodyweight row

What is Pull Up?

A pull up is a bodyweight vertical pulling exercise where you lift your chest to a bar using upper-body strength. It primarily targets the latissimus dorsi, upper back and biceps. Difficulty: medium - requires pulling strength and scapular control; progress gradually for safety.

How to Do Pull Up

  1. Choose grip width: Set hands overhand at shoulder-width for balanced loading; adjust wider or closer to shift emphasis safely.
  2. Set starting position: Hang with arms fully extended, chest slightly elevated and a 30° torso lean; brace core and retract shoulders.
  3. Engage scapula: Initiate by drawing shoulder blades down and back before elbow flexion to protect the shoulders and activate lats.
  4. Pull to chest: Drive elbows down and back, lift chest toward the bar until it meets the upper chest; exhale through the concentric phase.
  5. Lower controlled: Slowly lower until arms are fully extended and lats feel stretched; inhale and maintain scapular control to avoid collapse.

Muscle Groups

Biceps, Chest, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of pull ups?

Pull ups build upper-body pulling strength, increase lat and upper-back muscle size, and improve shoulder stability and grip strength. They also transfer well to functional pulling tasks and core stability when performed strict.

What common mistakes should I avoid when doing pull ups?

Avoid kipping or swinging, leading with the arms instead of scapula, flaring elbows excessively, and using partial range of motion. These reduce effectiveness and raise shoulder injury risk; focus on controlled, full-range reps.

How do I progress if I can’t do a full pull up yet?

Use assisted variations: band-assisted pulls, negative (slow lowers), Australian rows, or lat pulldowns. Gradually reduce assistance and increase volume while strengthening scapular and core control for safe progression.