Pull-Up
The pull-up is a vertical pull exercise that primarily trains the lats, with the biceps, rhomboids and core assisting. Equipment: pull-up bar. Suited to intermediate lifters.
- Primary muscles
- Lats
- Secondary muscles
- biceps, rhomboids and core
- Muscle group
- back
- Equipment
- pull-up bar
- Movement pattern
- Vertical Pull
- Difficulty
- Intermediate
- Also searched as
- pull up, pullup, pull ups
Complete pull-up guides
- Proper formPull-up: Proper Form, Step by StepDefinitive, safety-first guide to pull-up proper form: setup, execution cues, breathing, tempo, common mistakes and fixes. Stop on sharp pain.
- Muscles workedPull-up: Muscles Worked and Best AlternativesClear breakdown of which muscles pull-ups train, how to program them, and 4 solid alternatives with when to use each for equipment, injury, or plateau reasons.
- Sets and repsHow Many Sets and Reps for the Pull-up?Evidence-aligned set/rep/frequency ranges for pull-ups by goal (strength, hypertrophy, endurance), week-to-week progression, and clear signals for when to add weight vs add reps.
- Common mistakesThe Most Common Pull-up Mistakes (and How to Fix Them)Pinpoint and fix the 6 most common pull-up mistakes—why they happen, what they cost, and one concrete fix for each to build strength safely and efficiently.
- At-home alternativesPull-up Alternatives at Home (Minimal Equipment): 5 Substitutes and When They’re EnoughFive practical at-home pull-up substitutes using bodyweight, bands, or dumbbells: what each keeps or loses versus pull-ups, how to progress, and when to go to a gym.
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