A pull-up is an upper body compound pulling exercise. Although this exercise can be performed with any grip, in recent years some professionals have used the specific term to refer a pull-up carried out with a palms-forward position.

  • Bodyweight
  • Compound
  • Pull-up Bar

Your arms and back pull your body up while your abdominals prevent your lower back from arching. You can even add difficulty to this exercise by gripping the bar with your palms facing up. It takes more than strong arms and core body strength to do a pull-up. If you struggle with pull-ups, this can be due to your little strength.

Similar Exercises to Try

Equipment Required

Benefits of Pull-ups

  • It can be performed anywhere where there is a bar to hang off. You don’t need any additional gadgets or an elaborate setup to prop you up.
  • Pull-Ups are one of the excellent ways to significantly improve your grip. Since this power exercise demands to lift your entire body weight while hanging, a significant part of the strain will be concentrated on your fingers and palms.
  • Since this exercise greatly increases your grip as well as your upper body strength, it is one of the best possible preparatory workouts you can do if you are into hill-climbing!
  • The most convenient thing about this calisthenic move is that it is one of the best all-around kinds of exercises, as it engages a variety of muscle groups including your forearms, biceps, triceps, shoulders and many other on top of those.

Muscles Worked

Anterior (Front)

  • Abdominal External Oblique
  • Biceps Brachii
  • Pectoralis Major

Posterior (Back)

  • Latissimus Dorsi
  • Trapezius

How to Do a Pull-up

Fitness model performing a archer pull-up
Fitness model performing a archer pull-up
  1. Grab the pull-up bar with an overhand grip. Hands shoulder-width apart or slightly wider.
  2. Take your feet off the floor and hang, with your arms straight and shoulder blades down
  3. As you pull yourself up, squeeze your shoulder blades together.
  4. Keep the rest of your body straight by engaging your core, don’t swing, kick or use momentum to aid you.
  5. When your chin is above the bar, hold for a moment, before slowly lowering yourself back down
  6. Fully extend your arms to finish the move, ensuring you have used the full range of motion.