Pull-Up
Quick answer
The Pull-Up mainly works the lats, with help from the rhomboids and biceps. Bodyweight pull with palms facing forward that builds back width and the biceps. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Grip the bar palms facing forward, hands a little wider than your shoulders.
- Start with straight arms, abs braced, legs together and slightly in front of you.
- Depress your shoulder blades first, then pull your elbows toward your hips to bring your chin above the bar.
- Lower slowly until your arms are fully extended.
Muscles worked
MainSecondary
- Lats
- Biceps
- Rhomboids
Common mistakes
- Avoid swinging or kicking your legs to help you up.
- If you can't yet string reps together, use a band or do slow negatives.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Pull-Up work?
Mainly the lats. It also works the rhomboids and biceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Pull-Up good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
