Pull-up
Learn how to do pull-up with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do pull-up
- Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Learning it from scratch? Follow the plan for your first pull-up.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do pull-up?
Hang from a pull-up bar with your palms facing away from you and your arms fully extended. Engage your core and squeeze your shoulder blades together. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
What muscles does pull-up work?
Pull-up primarily trains the back, with the biceps contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for pull-up?
Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.
What can I do instead of pull-up?
Related options include Chin-up, Partner-Supported Flat-Bench Back Extension, Alternating Kettlebell Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
Related back exercises
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