EXERCISE GUIDE
Pull-Up
A controlled overhand bodyweight pull that trains the back and arm pulling muscles.
01Muscles used
Main muscles
- Latissimus dorsi
- Upper back, including rhomboids and trapezius
Assisting & stabilizing muscles
- Biceps, brachialis and other elbow flexors
- Posterior deltoids
- Forearms and trunk muscles (grip and body control)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Check that the bar is secure and reach it from stable footing. Take a thumb-around overhand grip about shoulder width or slightly wider.
- Clear the floor, straighten the elbows with shoulder control and let any swinging settle.
- Exhale and pull evenly, driving both elbows down. Bring your chin above bar height without craning your neck.
- Inhale and lower smoothly to straight elbows, allowing natural shoulder-blade movement. Settle before the next repetition.
04Technique cues
- Keep the trunk and legs quiet; avoid kicking, swinging or kipping.
- Let the shoulder blades move with your arms and keep breathing smoothly.
05Cautions
- Use assistance if you cannot control a complete repetition. Stop for pain or dizziness.
- Do not drop suddenly into the bottom hang. Return your feet to stable support before releasing the bar.