- Trains lats, upper back, biceps and grip
- Start every rep from straight arms and lower under control
- Use pulldowns, bands and slow lowering reps to build up to your first
- Add weight once 3 sets of 8 clean reps feels solid
- Level
- Intermediate
- Trains
- Lats, Rhomboids and lower traps, Biceps, Forearms, Core
- Kit
- Pull-up bar, Optional resistance band
What pull-ups train and why they are worth doing
Pull-ups train your lats, the muscles between your shoulder blades, your biceps and your grip, while your trunk stops you swinging. They build a strong back that supports your shoulders and balances out all the pressing most people do.
Lifting your own bodyweight is a useful marker of strength for your size, and the pull-up carries over to the SkiErg, rowing and climbing. For a step-by-step plan, read our guide to doing your first pull-up.
How to do a pull-up
Before you start, check you can hang from the bar for 20 to 30 seconds with a firm grip. If you cannot, build your hang first, because grip is often the first thing to fail.
- Grip the bar with your palms facing away, hands just wider than shoulder width.
- Hang with straight arms, legs together and slightly in front of you, and your trunk braced so you do not swing.
- Start the pull by drawing your shoulder blades down and back, as if tucking them into your back pockets.
- Drive your elbows down towards your ribs and lift your chest towards the bar.
- Keep pulling until your chin is over the bar, without craning your neck to get there.
- Lower under control all the way to straight arms before the next rep.
Common pull-up mistakes
- Half reps. Stopping short at the bottom trains a smaller range. Start each rep from straight arms.
- Swinging when you are trying to build strength. Momentum takes the work away from your back. Keep your legs still and your trunk braced.
- Reaching with your chin. Pull your chest towards the bar instead of poking your chin forward.
- Dropping on the way down. The lowering builds strength too, so take two to three seconds.
- Gripping very wide. A wide grip shortens the range and can irritate the shoulders. Just outside shoulder width suits most people.
Easier and harder versions
- Easier: the lat pulldown, which lets you pull less than your bodyweight.
- Easier: band-assisted pull-ups, with a resistance band looped over the bar and under your knee or foot.
- Easier: slow lowering reps: step or jump to the top position and lower yourself over three to five seconds.
- Harder: weighted pull-ups with a dip belt or a dumbbell held between your feet.
- Harder: a pause with your chin over the bar, or a five second lowering on every rep.
How to programme pull-ups
If you can already do a few, 3 to 5 sets of as many clean reps as you can, stopping one or two short of failure, works well with 2 to 3 minutes' rest. Once you can do 3 sets of 8, start adding weight.
If you cannot do one yet, practise two or three times a week with 3 to 4 sets of 3 to 5 slow lowering reps, plus band-assisted reps or pulldowns. Pair them with pressing on upper body days, such as the overhead press. A coach can pick the right progression for you during the Lycan Strength free trial.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
What is the difference between a pull-up and a chin-up?
A pull-up uses an overhand grip with palms facing away, while a [chin-up](/exercises/chin-up/) uses an underhand grip with palms facing you. Chin-ups involve the biceps more, and most people find them a little easier.
How long does it take to get your first pull-up?
It depends on your starting strength and bodyweight. With consistent practice two or three times a week, many people get there within a few months.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
