Pull-Ups

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Exercise overview

Training details

Lats Upper Back Biceps Forearms Core

Equipment

Pull Up Bar

Sets × reps

4 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Hold the pull-up bar with an overhand grip, slightly wider than shoulder width.
02Hang with your arms straight, core braced, and shoulders controlled.
03Pull your chest upward by driving your elbows down toward your sides.
04Continue until your chin reaches the bar or your chest moves close to it.
05Lower yourself slowly back to a full controlled hang before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionElevator Pronated Pull Up

Easier regressionAssisted Pull-Up Machine

Harder progressionRocky Pull Up Pulldown

Easier regressionScapular Pull-Up Easier regressionSeated Pull up

Harder progressionTowel Pull Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteActive Bar Hang

Comparable substituteStrict Ring Muscle-Up

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Comparable substituteBarbell Row

Comparable substituteBarbell Biceps Curl

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