Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Biceps
Upper Back
Rear Delts
Highlighted muscles
How To Perform
- 1 Hang from a pull-up bar with hands slightly wider than shoulder-width, palms facing away.
- 2 Depress your shoulder blades (pull them down) before pulling up.
- 3 Drive your elbows down and back, pulling your chin above the bar.
- 4 Lower yourself with control until your arms are fully extended.
Form Cues
- ✓ Think about driving your elbows to your pockets — this activates the lats more than thinking about pulling with your hands.
- ✓ Do not use momentum or a kip — controlled pull-ups produce far more muscle development.
- ✓ Fully extend at the bottom of every rep — do not shortchange the range.
Common Mistakes
- ✗ Using momentum or kipping — strict reps are far more effective for muscle development.
- ✗ Not fully extending at the bottom — this limits lat stretch and reduces range of motion.
- ✗ Chin only reaching bar level — aim to get chin clearly above the bar.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Pull-Up, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Pull-Up should I do?
3–4 sets of 6–10 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Pull-Up target?
Pull-Up primarily targets the Lats. Secondary muscles include Biceps, Upper Back, Rear Delts.
Is Pull-Up good for beginners?
Pull-Up is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Pull-Up, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.