How to do a Pull Up

Authored by Fitbod

About Pull Up

Sets Logged
3,430,109
Popularity Rank
38th
Difficulty
Intermediate
Back Strength
84 mSCORE 19th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Pull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.

  1. Place your hands on the pull up bar with your palms facing away from your body.
  2. Brace your torso by breathing into your stomach and keeping your abdominal muscles flexed.
  3. Pull your chest up to the bar by flexing your elbows down into the backside of your ribcage.
  4. Once you have reached your chest to the bar, you will lower yourself back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    4
    reps
    1 Set Max
    5
    reps
  • intermediate
    4
    sets
    5
    reps
    6
    reps
  • advanced
    4
    sets
    6
    reps
    7
    reps

Enter your stats to calculate your Reps & Weight