How to do the Pull-up
Grab the bar with palms facing forward, hands slightly wider than your shoulders.
Hang with straight arms and brace your core.
Pull yourself up, driving your elbows toward your sides until your chin clears the bar.
Lower yourself under control until your arms are straight again.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Pull-up doesn’t suit your gym or your joints.
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