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Last updated February 2, 2026
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Pullup
Hang with an overhand grip slightly wider than shoulders. Pull your chest up to the bar, driving your elbows down. Lower yourself all the way to a dead hang to build real strength.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
biceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a pull-up bar that is sturdy and at an appropriate height for you.
- Stand under the bar and reach up to grab it with both hands, using an overhand grip (palms facing away from you).
- Step 2Grip the Bar
- Position your hands slightly wider than shoulder-width apart.
- Ensure your grip is firm and your wrists are straight.
- Step 3Engage Your Core
- Before you start the pull-up, engage your core muscles to stabilize your body.
- Keep your legs straight or slightly bent at the knees, and cross your ankles if comfortable.
- Step 4Hang from the Bar
- Allow your body to hang from the bar with your arms fully extended.
- Keep your shoulders down and away from your ears, and maintain a neutral spine.
- Step 5Pull Up
- Begin the movement by pulling your elbows down and back, engaging your back and arm muscles.
- Focus on bringing your chin above the bar while keeping your body straight.
- Step 6Lower Down
- Slowly lower your body back to the starting position with your arms fully extended.
- Maintain control throughout the descent to avoid swinging.
- Step 7Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form with each pull-up.
- Step 8Finish the Exercise
- After completing your reps, carefully step down from the bar or lower yourself to the ground.
- Take a moment to stretch your arms and shoulders after the exercise.