How to do a pull-up
A pull-up is hanging from a bar with your palms facing away and pulling yourself up until your chin passes the bar. It is the main bodyweight exercise for the back and arms. Many people cannot do one at first; negative pull-ups and other progressions get you there in a few weeks to a few months.
Muscles worked
Main: Upper back (latissimus dorsi), Biceps, Rear shoulders and mid-back (rhomboids, trapezius).
Also working: Forearms and grip, Core.
How to do a pull-up
- Grab the bar with your palms facing away, hands just wider than your shoulders.
- Hang with straight arms, then pull your shoulders slightly down and back so you are not hanging loosely on the joints.
- Pull your elbows down toward your ribs and bring your chest toward the bar.
- Keep going until your chin is above the bar.
- Lower yourself under control all the way to straight arms before the next rep.
Form tips
- Hands just wider than shoulders
- Pull chest toward the bar
- Control the way down
Common mistakes
Kicking and swinging
Momentum makes the rep easier and the muscles do less. Keep your legs still, slightly in front of you, with your core tight.
Half reps at the bottom
Stopping with bent arms skips the hardest part. Return to a full hang every rep.
Dropping down
Falling into the bottom position strains the shoulders and elbows. Take 2–3 seconds to lower.
Easier and harder versions
- Easier: Negative pull-up
How many to do
A good starting point is 3 sets of 5 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Why can’t I do a pull-up?
Most beginners lack strength in the hardest part, just off the bottom. Negative pull-ups, holding at the top, and rows build it.
Pull-up or chin-up: what is the difference?
A chin-up uses palms facing you, which brings in more biceps and is usually a little easier. Both are good back exercises.
How often should I train pull-ups?
Two or three times a week with a rest day between is enough for most people to get stronger.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
