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Pull-ups
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Pull-ups

Pull-ups are one of the best upper body exercises for building back strength and width. They target the lats, biceps, and grip strength effectively.

Duration

5 min

Calories

20-35

Sets

3 sets

Reps

5-12 reps

How to Perform

  1. 1

    Grab the pull-up bar with an overhand grip, hands shoulder-width apart

  2. 2

    Hang with arms fully extended

  3. 3

    Pull yourself up by driving elbows down

  4. 4

    Continue until your chin is over the bar

  5. 5

    Lower yourself back down with control

Muscles Worked

LatsBicepsRear DeltsCoreForearms

Pro Tips

  • Start with negative pull-ups if you can't do a full rep

  • Don't swing or use momentum

  • Fully extend arms at the bottom

  • Engage your core to prevent swinging

Benefits

  • Builds impressive back width and strength

  • Improves grip strength significantly

  • Functional pulling strength for daily activities

Common Mistakes

  • Using momentum and swinging

  • Not achieving full range of motion

  • Flaring elbows out excessively

Exercise Variations

Assisted Pull-ups (Easier)

Chin-ups (Easier)

Wide Grip Pull-ups (Harder)

Weighted Pull-ups (Advanced)

Alternatives

Lat pulldownInverted rowsResistance band pull-ups

Safety Notes

  • Ensure pull-up bar is securely mounted

  • Warm up shoulders thoroughly

  • Don't drop from the bar suddenly

Tags

backupper bodyadvancedstrength