Exercises · IA-BAC-EXE-011

Pull-Up

Learn pull-up form, muscles worked, regressions, progressions and the common mistakes that waste reps.

Browse Lower Back

Start and finish demonstration of Pull-Up — **Start and finish**Use the written steps below for the full technique and safety guidance.

At a glance

Exercise profile

Target muscles: latissimus dorsi
Exercise type: Strength
Equipment: Secure pull-up bar; resistance band or assisted machine for regressions
Mechanics: Compound
Movement pattern: Pull (bilateral)
Experience level: intermediate
Secondary muscles: biceps brachii, teres major, middle trapezius

Bodyweight vertical pulling strength

What this exercise works

The lats pull the upper arm down toward the trunk while the biceps bend the elbow and the shoulder-blade muscles organize the hang.

Primary emphasis

latissimus dorsi

Secondary muscles

biceps brachii
teres major
middle trapezius

Stabilizers

rotator cuff
abdominal muscles
forearm flexors

Movement and joint actions

Shoulder adduction
Elbow flexion
Scapular depression

Muscle contribution changes with position, range, resistance and individual technique.

Why it can help

Potential benefits and carryover

Benefits depend on technique, dosage, consistency and whether the exercise suits the person. Sport carryover means supporting the physical demands of the activity—not guaranteeing performance or preventing injury.

Everyday benefits

Builds back and arm strength with bodyweight resistance
Trains grip, hanging tolerance and shoulder-blade control
Provides a clear progression target from assisted work to weighted repetitions

Training carryover

Carries into pulldowns, rows and climbing-oriented pulling
Builds the vertical-pull capacity that balances pressing programs

Sport carryover

Supports climbing, grappling, paddling and overhead pulling tasks

Technique

Pull-Up tips

Use these cues to keep the movement controlled and focused on its intended purpose.

Begin each rep from a controlled hang, not a shrug.
Pull the elbows down toward the ribs rather than reaching the chin forward.
Keep the ribs controlled rather than swinging the legs.
Use assistance that lets you practise the same smooth path.

Overview

The pull-up is a bodyweight vertical pull. From a hanging position, you draw the body upward by pulling the elbows down and back while keeping the torso controlled.

How to Do It

Grip a secure bar just outside shoulder width and hang with control.
Set the shoulder blades gently down, keeping the neck relaxed.
Pull the elbows toward your ribs until the chin reaches bar height or your comfortable top position.
Lower slowly to a controlled hang.

What You Should Feel

The lats through the side of the back, the upper back and biceps. Do not force painful pinching at the front or top of the shoulder.

Common Mistakes

Swinging or kicking to start every repetition
Shrugging hard toward the ears
Cutting the lowering phase short
Progressing to weighted reps before bodyweight reps are controlled

Progression

Use an assisted pull-up machine, resistance band or slow negative repetitions. Reduce assistance over time, then add load once strict bodyweight repetitions are solid.

Educational information only — not a diagnosis.

Educational information only

This information does not diagnose an injury or replace care from a qualified healthcare professional.