Pull-up
Primary muscles: Lats. Assisting muscles: Biceps, Middle back.
How to do it
- Grab the bar with an overhand grip, at the width you want (wide, medium or narrow).
- With your arms extended, lean your torso slightly back, about 30°, with a natural arch in your back and your chest out — the starting position.
- Breathe out and pull yourself up until the bar reaches your upper chest, driving your shoulders and arms down and back.
- Hold the contraction for a second, squeezing your back muscles.
- Breathe in and lower yourself slowly and under control until your arms are extended again.
- Repeat the movement.
Key to the execution: Focus on pulling with your shoulder blades and elbows, not your forearms.
Common mistakes
- Swinging your body to generate momentum.
- Not pulling high enough to the bar, cutting the range of motion short.
- Working only with your forearms instead of pulling with your back.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.