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Pull Up

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Bodyweight
Type
Compound
  1. Pull Up, position 1 of 2Position 1 of 2
  2. Pull Up, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Hang from the bar with an overhand grip slightly wider than your shoulders, arms straight.
  2. Pull your shoulders down, then pull yourself up by driving your elbows toward your ribs.
  3. Keep going until your chin clears the bar, then lower yourself under control to a full hang.
  4. Keep your legs still and your core tight; don't kick or swing to get up.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Pull Ups · Pullup · Wide Grip Pull Up · Overhand Pull Up · Pull Up (Bodyweight)

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