Pull-up: how to do it with proper form
Works the lats. Equipment: Pull-up bar. Level: advanced.
Also called: pullup, chin-up bar pull-up.
Step by step
- 01Grip shoulder-width, hang active.
- 02Pull chest toward the bar.
- 03Lower to a full hang each rep.
Common mistake
Half reps and using momentum.
Sets, reps and how often
- Sets
- 3–5 sets
- Reps
- 3–8 reps for strength, 8–12 for size
- Rest
- 2–3 minutes between heavy sets
- How often
- 2 times a week per muscle group
Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).
Easier and harder variations
Pull-up FAQ
- What muscles does a pull-up work?
- The pull-up mainly works the lats, with help from the biceps, traps.
- How many sets and reps of the pull-up should I do?
- At advanced level, do 3–5 sets of 3–8 reps for strength, 8–12 for size, resting 2–3 minutes between heavy sets, 2 times a week per muscle group. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
- What is the most common pull-up mistake?
- Half reps and using momentum.
Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.