Pull up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Trapezius, Brachioradialis, Teres Major, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Chin-up, Overhand Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Pull up
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Pull yourself up by bending your elbows until your chin is above the bar.
- Slowly lower yourself back to the starting position.
- Repeat for the prescribed number of repetitions.
Common Mistakes
- Using momentum instead of controlled movements.
- Not engaging the back muscles properly.
- Allowing the shoulders to shrug up towards the ears.
Modifications
- Use resistance bands for assistance.
- Perform negative pull-ups if struggling with full pull-ups.
Tips
- Engage your core throughout the movement.
- Avoid swinging your body to maintain proper form.
- Pull your shoulder blades down before starting the pull-up.
Pull up Alternatives
Tags
upper body
pull-up
strength
back
muscle gain
bodyweight exercise
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