Pull Ups
The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength.
Video
Body map
Primary
Lats
Secondary
Biceps · Upper back
Step by step
- Reach up and grip a fixed pull-up bar with palms facing forward, hands slightly wider than shoulders.
- Hang from the bar with arms fully extended, then engage the lats by pulling the shoulder blades down.
- Brace your core, squeeze the glutes, and cross the ankles to keep the body in a tight line.
- Pull yourself up by driving the elbows down toward the ribs until your chin clears the bar.
- Pause briefly at the top with the chin over the bar, squeezing the lats and upper back.
- Lower yourself slowly over 2 to 3 seconds back to a full dead hang before the next rep.
Muscles and equipment
- Target muscle
- Lats
- Secondary muscles
- Biceps, Upper back
- Equipment
- Bodyweight
- Type
- Strength
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.