Back · Lats · Bodyweight
Pull-Up
The pull-up is hanging from a bar with an overhand grip and pulling the chin over it. It is one of the best tests and builders of upper-body pulling strength, needs only a bar, and becomes a weighted lift once sets of ten get easy.
How to
Bodyweight- 1 Hang with an overhand grip, wider than shoulders.
- 2 Pull until the chin clears the bar.
- 3 Lower to a full hang under control.
Tips
- Start each rep from a dead hang with the shoulders pulled down.
- Aim the chest at the bar instead of reaching with the chin.
- Log bodyweight reps as 0 kg; add weight on a belt when sets reach 10 or more.
Common mistakes
- Kicking the legs to swing up.
- Stopping halfway down.
- Craning the neck to get the chin over the bar.
Muscles worked
Main
- Lats
Also working
- Biceps
- Upper back
- Rear delts
- Forearms and grip
Breathing and bracing
Breathe out as you pull up, breathe in as you lower.
Sets and reps
- Strength
- 4–5 sets of 3–6 reps with added weight, 2–3 min rest
- Muscle size
- 3–4 sets of 6–12 reps, 2 min rest
- Getting started
- 3–5 slow lowering-only reps of 3–5 seconds each, or the assisted pull-up machine
Setup
- 1 Grip the bar overhand, hands a little wider than the shoulders.
- 2 Hang with straight arms.
- 3 Pull the shoulders down slightly, away from the ears.
- 4 Squeeze the legs together and brace the abs.
Technique in detail
- Pull the elbows down toward the ribs.
- Lead with the chest toward the bar.
- Pull until the chin clears the bar.
- Lower slowly to a full hang with straight arms.
- Keep the body still, with no kicking or swinging.
In these plans
- PPL · 6 DAY · Pull B
- UPPER / LOWER · 4 DAY · Upper B
Variations and alternatives
Questions
How do I get my first pull-up?
Practise slow lowering from the top, hangs, and assisted pull-ups or pulldowns three times a week. Most people get there within a few months.
Pull-up or chin-up?
The pull-up's overhand grip relies more on the lats; the chin-up's underhand grip adds the biceps and is usually easier.
How do I log pull-ups in Volu(me)?
Log 0 kg with the reps; with a dip belt, log the added weight.
Log it in Volu(me)
Add Pull-Up to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.