Pull-up

The pull-up is a multijoint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of "relative strength" which is strength in relation to body weight.

Benefits

Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
Requires no equipment other than a bar
Can build absolute strength for low reps, or strength endurance for higher reps
Easy to alter grip style and width to target different muscles or rep ranges

Type: Strength
Main Muscle Worked: Lats
Equipment: Body Only
Level: Beginner

8.9

Average

Pull-up Images

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Pull-up Instructions

Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position.
Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
Pause at the top of the motion before lowering yourself to the starting position.