# Pull-Up

A bodyweight vertical pull targeting the lats, upper back, and biceps. Builds strict pulling strength and back development for intermediate and advanced trainees.

- Intermediate · Compound
- Equipment: Pull-up bar
- HD video: https://media.seto.fit/exercises/pull-up-normal-grip/video/male.mp4
- HTML: https://seto.fit/exercises/pull-up/

## Muscles worked

- Lats: 10/10
- Biceps: 7/10
- Upper back: 6/10
- Rear delts: 3/10

## How to do the Pull-Up

1. Grasp the bar with palms facing away, hands a bit wider than your shoulders.
2. Hang with straight arms, feeling your shoulder blades pull down.
3. Pull yourself up until your chin clears the bar, bending your elbows.
4. Slowly lower yourself back down until your arms are fully extended.

### Full technique — 7 steps

1. Take an overhand grip on the bar slightly wider than shoulder width.
2. Hang from the bar with elbows straight and legs still beneath you.
3. Set your shoulders down away from your ears before starting the pull.
4. Drive your elbows down and pull your chest upward toward the bar.
5. Continue until your chin clearly passes the bar without craning your neck.
6. Lower under control until your elbows fully straighten and shoulders fully open.
7. Reset in a full hang before beginning the next repetition.

## Common mistakes

- Kipping or swinging through reps
- Stopping short of full hang
- Reaching chin with neck
- Shrugging shoulders during the pull
- Half reps above midpoint

## Form cues

- Start from full hang
- Drive elbows down
- Chest toward the bar
- Keep legs quiet

## How much to do

- **Strength** (best fit): 3–5 sets of 5–8 reps · rest 2 min · 1–2 reps in reserve · lower 2 s, pause 1 s, lift explosively
- **Muscle growth** (best fit): 3–4 sets of 8–15 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–20 reps · rest 1 min · 4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Lat Pulldown (Wide Grip)](https://seto.fit/exercises/lat-pulldown-wide-grip/), [Assisted Pull-Up](https://seto.fit/exercises/assisted-pull-up/)
- **Resistance bands**: [Resistance Band Lat Pulldown](https://seto.fit/exercises/resistance-band-lat-pulldown/), [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/)
- **Cable machine**: [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/), [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lat Pulldown](https://seto.fit/exercises/lat-pulldown/) — Beginner
- Easier: [Bench Assisted Pull-Up](https://seto.fit/exercises/bench-assisted-pull-up/) — 40% of bodyweight
- **This exercise: Pull-Up — 100% of bodyweight**
- Harder: [Commando Pull-Up](https://seto.fit/exercises/commando-pull-up/) — 105% of bodyweight

## Quick answers

### What muscles does the Pull-Up work?

Primary: Lats 10/10. Also works: Biceps 7/10, Upper back 6/10, Rear delts 3/10.

### Which joints does the Pull-Up load?

Shoulder: moderate, Elbow: moderate, Wrist: low. Shoulder — lighter options: Chin-Up, Assisted Pull-Up, Assisted Chin-Up.

### When should I do the Pull-Up in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Pull-Up?

Strength: 3–5 sets of 5–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–20 reps, rest 1 min, 4 reps in reserve.

### What can I do instead of the Pull-Up?

Machine: Lat Pulldown (Wide Grip), Assisted Pull-Up. Resistance bands: Resistance Band Lat Pulldown, Prone Resistance Band Superman Lat Pulldown. Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up.

### What is an easier version of the Pull-Up?

Bench Assisted Pull-Up (40% of bodyweight), Lat Pulldown (Beginner).

### What is a harder version of the Pull-Up?

Commando Pull-Up (105% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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