Pull-Up

Pullup · Overhand Pull-Up · Pronated Pull-Up

CompoundPull forceVertical pullIntermediate

Pull-up barBodyweight Calisthenics

The pull-up is the foundational vertical-pulling movement, hanging from an overhead bar with a pronated (overhand) grip and pulling the chin above the bar. It builds the lats, teres major, and the rest of the upper back along with the biceps and forearms. Initiate by depressing and retracting the shoulder blades, then drive the elbows down and back; avoid swinging or kipping for strict strength work.

PrimaryLatissimus Dorsi Teres Major Biceps Brachii Brachialis

SecondaryTrapezius Rhomboid Major Rhomboid Minor Infraspinatus Teres Minor Deltoid Brachioradialis Rectus Abdominis

GroupsBackLatsArmsBicepsShouldersUpper BodyPull

Mechanic: Compound
Load type: Bodyweight
Utility: Basic

Wikipedia ↗Video guide ↗

9 variations

Assisted Pull-Up Pull-up bar, Bodyweight, Band, Machine
Chin-Up Pull-up bar, Bodyweight
Close-Grip Lat Pulldown Cable, Machine
Lat Pulldown Cable, Machine
Machine Pulldown Machine, Plate
Neutral-Grip Lat Pulldown Cable, Machine
Neutral-Grip Pull-Up Pull-up bar, Bodyweight
Weighted Pull-Up Pull-up bar, Bodyweight, Plate
Wide-Grip Pull-Up Pull-up bar, Bodyweight

backlatspullvertical-pullbodyweightcalisthenics