Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Short answer
Pull-Up: an intermediate bodyweight exercise for the lats, biceps and rear deltoids. You need a pull-up bar. A typical target: 3 sets of 5-12 reps. If it is still too hard, start with the easier variation, “Negative Pull-Up”. Once it feels easy, “L-Sit Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Grip the bar with palms facing away, slightly wider than shoulder-width.
Hang with arms fully extended.
Pull by driving elbows down toward hips.
Pull until chin clears the bar.
Lower with control.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the pull-up work?
The latissimus dorsi is the prime mover, pulling your upper arm down and back towards your ribs. The biceps flex the elbow, and because the overhand grip puts them at a mechanical disadvantage, the lats have to do more here than in a chin-up. The rear deltoids and rhomboids retract and depress the shoulder blades - that scapular movement happens before the arms bend and is what separates a strong pull-up from a struggling one. The forearms hold your bodyweight for the whole set, and grip is often what fails first in higher rep ranges. The core stops the legs swinging.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 12 reps, two or three times a week. If you cannot do one yet, negatives and Australian pull-ups build the strength faster than band assistance, because both keep you loading the full range. Once you reach 12 clean reps, add weight rather than reps - a 5kg belt and sets of 6 will make you stronger than sets of 20. Pull-ups recover quickly, so frequency works well: three short sessions beat one long one.
If you are stuck
Using momentum is the fault that hides a lack of strength. If your hips kick forward to start the rep, the set has become a kipping exercise and the lats are doing less than you think. Start each rep from a dead hang and pause a beat before pulling. Stopping short of full extension is the second issue - it keeps constant tension and feels harder, but it skips the hardest and most useful part of the range. If you pull mainly with your arms, spend the first inch of every rep pulling your shoulder blades down before the elbows bend.
Progressions
Level up your training
Pull-Up questions
What muscles do pull-ups work?
Pull-ups primarily work the latissimus dorsi (lats), biceps, and rear deltoids. Secondary muscles include the rhomboids, trapezius, core, and forearms for grip.
How do I get my first pull-up?
Start with negative pull-ups (lowering slowly), Australian pull-ups, and dead hangs. Build grip strength and lat activation. Most beginners achieve their first pull-up in 4-8 weeks of consistent training.
How many pull-ups should a beginner aim for?
Start with 1-3 pull-ups and build to 3 sets of 8-10. Once you can do 10+ strict pull-ups, you can progress to harder variations like wide grip or L-sit pull-ups.
Related Exercises
More Pull exercises
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Close Grip Pull-Up
A pull-up with hands placed close together, emphasizing the lower lats and increasing bicep involvement.
Ready to Practice Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.