Pull-Up
The pull-up is a compound pull movement that primarily builds the Lats, with help from the biceps, rhomboids, lower traps, forearms.
LevelIntermediate
TypeCompound / Pull
GearPull-Up Bar
XP Yield+450
How to perform it
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Start from a dead hang with shoulders active, not fully relaxed.
- Pull your elbows down and back, leading with the chest, until your chin clears the bar.
- Lower under control to a full hang before the next rep.
Common mistakes
- Kipping or swinging to generate momentum instead of strict pulling.
- Not reaching full range — stopping short at the top or cutting the hang short at the bottom.
- Shrugging the shoulders up toward the ears instead of pulling them down.
Sets & reps
3–5 sets of 5–12 reps; add weight once you clear 12 clean reps.
Variations
- Chin-Up
- Neutral-Grip Pull-Up
- Weighted Pull-Up
- Band-Assisted Pull-Up
Recommended gear
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