Pull-Up
The gold standard bodyweight back exercise. Build a wide, strong back with this fundamental movement.
Difficulty
intermediate
Category
strength
Primary Muscles
Lats, Biceps
Equipment
Pull-Up Bar
Secondary Muscles
Rhomboids, Rear Delts, Forearms, Core
How to Perform
- Grip: Hang from a pull-up bar with an overhand grip, slightly wider than shoulder width. Arms fully extended.
- Engage: Retract your shoulder blades and engage your lats — think about pulling your elbows down and back.
- Pull: Pull yourself up until your chin clears the bar. Squeeze at the top.
- Lower: Lower yourself under control to a full dead hang.
Can’t Do a Pull-Up Yet?
Work through these progressions:
- Dead hangs — build grip strength
- Band-assisted pull-ups — use a resistance band for support
- Negative pull-ups — jump to the top, lower slowly (3-5 seconds)
- Full pull-ups — once you can do 3-5 slow negatives
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Pull-Up Bar | Essential for home training — doorframe or wall-mounted | JX Fitness Doorway Bar | Read Review |
| Dip Belt | Add weight plates for progressive overload on pull-ups | Gymreapers Dip Belt | Read Review |
| Chalk | Stops sweaty hands from cutting your set short | Liquid Grip | Read Review |
| Resistance Bands | Assist pull-ups while you build strength | POWER GUIDANCE Bands | Read Review |
Variations
- Chin-Up
- Neutral Grip Pull-Up
- Weighted Pull-Up
- Band-Assisted Pull-Up
Track Pull-Up in PT Tracker
Log your sets, reps, and weight with smart suggestions based on your history.
Get Started Free
Ready to transform your training?
Join thousands of people tracking their fitness journey with PT Tracker. Start for free, upgrade when you're ready.