PlanWorkouts

Exercise 0652 · REF lBDjFxJ

Pull-Up exercise animation

Pull-Up

Category
Back
Equipment
Body Weight
Target
Lats

There's no ego-proofing the pull-up: either your lats and biceps can pull your bodyweight over the bar or they can't, which is exactly why it's the benchmark move for back and pulling strength. It builds the width that gives the back its V-taper look, with the biceps and rear delts doing plenty of the supporting work. Most people find it far harder than a lat pulldown at the same "weight," since here the weight is all of you.

How to Do the Pull-Up

  1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. Engage your core and squeeze your shoulder blades together.
  3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
  4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Pull-Up work?
The Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Pull-Up?
The Pull-Up is done with no equipment — just body weight.
What's a good alternative to the Pull-Up?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.