Back Exercise · Body Weight

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Pull-Up

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Back

Equipment

Body Weight

Target

Lats

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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 the pull-up bar with palms facing away from you, arms fully extended.
2. Brace your core and pinch your shoulder blades together.
3. Bend your elbows to pull your body upward until your chest nears the bar.
4. Pause at the top, then lower back down to the hanging start with control.
5. Execute the desired number of reps with smooth cadence and consistent focus on the lats.

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

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats 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 Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats 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.