Pull-Up

How to do it

Common mistakes

• Half reps without straightening your arms: your back works far less.
• Kicking your legs to get up: momentum replaces strength.
• Craning your neck to reach the bar: your chin clears because your body rises, not the other way around.

Sets and reps

3-4 sets close to failure, between 4 and 12 reps. Past 12, add weight; under 3, combine negatives and assisted versions.

Variations

Same movement, different equipment. Pick based on what you have and what you want from pull-ups.

• 

  Wide-grip pull-ups

  More lats and less biceps, with a shorter range.

  Pull-Up Bar · Intermediate

  How to do it

  1. Grip the pull-up bar with an overhand grip wider than shoulder-width.
  2. Hang with arms fully extended and core braced.
  3. Pull your chest toward the bar by driving your elbows down.
  4. Keep your shoulders pulled back as you rise.
  5. Lower yourself under control to full extension.

  Primary

  Lats

  Secondary

  Biceps, Rear Delts, Rhomboids, Traps

• 

  Close-grip pull-ups

  Hands close together: more range and more arm work.

  Pull-Up Bar · Intermediate

  How to do it

  1. Hang from a pull-up bar with hands shoulder-width or narrower, palms away.
  2. Pull yourself up until chin clears the bar.
  3. Lower under control.

  Primary

  Biceps, Lats

  Secondary

  Rhomboids

• 

  Neutral-grip pull-ups

  Palms facing each other: the most comfortable on shoulders and elbows.

  Pull-Up Bar · Intermediate

  How to do it

  1. Grip parallel bars with palms facing each other.
  2. Hang with your arms fully extended.
  3. Pull yourself up until your chin clears the bar.
  4. Squeeze your lats at the top of the movement.
  5. Lower yourself with control to the starting position.

  Primary

  Lats

  Secondary

  Biceps, Brachialis, Forearm Flexors, Rhomboids

• 

  Weighted pull-ups

  With a belt or vest to keep building strength.

  Pull-Up Bar · Advanced

  How to do it

  1. Attach a plate to a dip belt around your waist so the weight hangs between your legs, or hold the load between your feet.
  2. Grip the pull-up bar with an overhand grip slightly wider than shoulder-width and hang at full arm extension with your legs together.
  3. Pull your elbows down and back to drive your chest toward the bar until your chin clears it.
  4. Lower yourself under control back to the full dead hang, keeping tension on your lats and letting the weight settle before the next rep.

  Primary

  Lats

  Secondary

  Biceps, Rear Delts, Rhomboids, Traps

• 

  Paused pull-ups

  A pause at the top to own the end range.

  Pull-Up Bar · Advanced

  How to do it

  1. Hang from a pull-up bar with an overhand grip, arms fully extended.
  2. Pull yourself up until your chin clears the bar.
  3. Pause and hold that top position for a moment.
  4. Lower yourself back down under control to a full hang.

  Primary

  Lats

  Secondary

  Biceps, Rear Delts, Rhomboids, Traps

• 

  Negative pull-ups

  Jump to the top and lower over 3-5 seconds: the best way to earn your first rep.

  Pull-Up Bar · Beginner

  How to do it

  1. Use a box or jump to position yourself at the top of a pull-up.
  2. Grip the bar with hands shoulder-width apart.
  3. Hold your chin above the bar briefly.
  4. Lower yourself slowly over 3-5 seconds with control.
  5. Fully extend your arms at the bottom.
  6. Reset and repeat for the desired number of reps.

  Primary

  Lats

  Secondary

  Biceps, Forearm Flexors, Rear Delts, Rhomboids

• 

  Scapular pull-ups

  Only your shoulder blades move: teaches you to start the pull properly.

  Pull-Up Bar · Intermediate

  How to do it

  1. Hang from a pull-up bar with arms fully extended.
  2. Keep your arms straight throughout the movement.
  3. Depress and retract your shoulder blades to lift your chest.
  4. Pause briefly at the top of the movement.
  5. Return to a fully hanging position.

  Primary

  Lats, Traps

  Secondary

  Forearm Flexors, Rhomboids

• 

  Archer pull-ups

  One arm does most of the work: the path to a one-arm pull-up.

  Pull-Up Bar · Advanced

  How to do it

  1. Grip the bar wider than shoulder width with palms facing away.
  2. Pull yourself up while shifting your body toward one hand.
  3. Keep the opposite arm straight as a support.
  4. Lower yourself under control back to the hang.
  5. Alternate sides each rep or complete reps on one side first.

  Primary

  Lats

  Secondary

  Biceps, Forearm Flexors, Rear Delts, Rhomboids

• 

  Behind-the-neck pull-ups

  Requires a lot of shoulder mobility and isn't needed to progress.

  Pull-Up Bar · Advanced

  How to do it

  1. Grip the pull-up bar with an overhand grip wider than shoulder-width and hang at full arm extension with your legs together.
  2. Keep your torso vertical rather than leaning back, and pull your elbows down and out to the sides.
  3. Continue pulling until the bar passes behind your head and the back of your neck comes level with it, without letting the bar touch your neck.
  4. Lower yourself under control back to a full dead hang, keeping your head still rather than letting it snap forward.

  Primary

  Lats

  Secondary

  Biceps, Rear Delts, Rhomboids, Traps

• 

  Rope climb

  A grip-heavy pull that hammers back, arms and forearms.

  Climbing Rope · Advanced

  How to do it

  1. Grip the rope as high as you can with both hands.
  2. Either wrap the rope around one foot (S-hook or J-hook) or pinch it between both feet.
  3. Pull yourself up while the feet squeeze to support body weight and release rope.
  4. Reach higher with one hand, then the other, and re-clamp with the feet.
  5. Descend hand-under-hand with the feet controlling the speed — never slide.

  Primary

  Lats

  Secondary

  Biceps, Forearm Flexors, Abs

Alternatives

Other exercises from the Nuvana library for the same muscle.

• BackLat Pulldown
• BackMuscle-Up
• BackBarbell Row
• BackDumbbell Row

FAQ