← Pull-Up
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Pull-Up

Latissimus Dorsi · secondary: Biceps, Rhomboids
Back advanced Home / Gym pull-up-bar
Sets × Reps
3 × 5-10
Rest
90s
Est. Calories
~8/min
Muscle Group
Back
Starting Position

Grip the bar/handle at shoulder width, shoulders down and back, core braced.

Step-by-Step Instructions

1. Hang from the bar with an overhand grip, shoulders active.

2. Pull your chest toward the bar, leading with the elbows.

3. Lower back to a full hang under control.

Breathing

Exhale as you pull, inhale as you return to the start under control.

Common Mistakes

Using momentum to yank the weight, shrugging instead of pulling with the back.

Safety Tips

Keep the spine neutral throughout; do not let the lower back round to complete the rep.

Variations

Beginner: Use a resistance band for assistance or do negatives.

Intermediate: Standard pull-up.

Advanced: Add a weighted vest or slow tempo.

Equipment Not Available? Try Instead
Dumbbell Row
Latissimus Dorsi
→
Resistance Band Row
Rhomboids
→
Lat Pulldown
Latissimus Dorsi
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.