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Back ยท Vertical pull

Pull-Up

A compound vertical pull exercise for the lats, done with a pull-up bar. It also works the upper back, biceps and forearms.

Pull-up bar Compound Reps at bodyweight Also called: pullup, pull up
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Lats

Do most of the work.

Secondary

Upper back, Biceps and Forearms

Help during each rep.

  • LatsSides of the backPrimary
  • Upper backMid traps, rhomboidsSecondary
  • BicepsFront of the upper armSecondary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Take the bar. Use a grip you can hold for the whole set, arms straight at the start.
  2. Start from a dead hang, shoulders pulled down before the arms bend.
  3. Pull the elbows down towards the ribs until the chin clears the bar.
  4. Lower under control to a full hang.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Kipping or swinging. Start each rep from a still hang; swinging hides the missing strength.
  • Pulling with the arms first. Shoulders down first, then the elbows down.
  • Dropping down fast. Lower under control all the way to straight arms.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.