At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Vertical pull |
| Primary muscle | Lats |
| Also works | Biceps, Rhomboids |
The movement, step by step.
- Use a secure overhead bar and an overhand grip comfortable for the shoulders.
- Start with the arms long and the trunk steady.
- Pull the chest toward the bar by bringing the elbows toward the ribs.
- Lower with control and reset before the next repetition.
Technique cues
- Use a stable step to reach the bar safely.
- Choose assistance that lets you control the lowering.
- Keep the neck relaxed.
Common mistakes
- Kicking or swinging to complete the repetition.
- Reaching the chin forward instead of pulling the body upward.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Pull-Up — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Pull-Up, Elevate Pull Up, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.