Upper body pull

Pull-Up

Learn how to do pull-ups, understand the muscles worked, avoid common mistakes, and build stronger back and arm strength.

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Pull-Up overview

The pull-up is a bodyweight vertical pulling exercise that builds back and arm strength. It is a useful benchmark for relative strength and upper body control.

Muscles worked

Primary muscles

  • Lats

Secondary muscles

  • Biceps
  • Upper back
  • Core

How to do the Pull-Up

  1. 1

    Hang from a pull-up bar with hands slightly wider than shoulder width.

  2. 2

    Brace your core and pull your shoulder blades down.

  3. 3

    Drive elbows toward your ribs as you pull upward.

  4. 4

    Lift until your chin clears the bar or your chest approaches it.

  5. 5

    Lower under control to a full hang before the next rep.

Benefits

  • Builds lats, upper back, and biceps.
  • Improves bodyweight strength and control.
  • Requires minimal equipment.

Common mistakes

  • Kicking or swinging to start each rep.
  • Stopping short of a controlled range of motion.
  • Shrugging the shoulders up toward the ears.
  • Rushing the lowering phase.

Alternatives

Assisted Pull-UpLat PulldownInverted Row

How NoxaFit uses this exercise in workout plans

NoxaFit can place the Pull-Up into programs based on your goal, equipment, experience level, recovery, and weekly schedule. The app can also suggest alternatives when your gym setup changes or when a movement does not feel right.

Keep learning with the NoxaFit blog, try the BMI calculator, or follow the 4 day upper lower workout program.

Exercise FAQ

Pull-Up questions.

What muscles does the Pull-Up work?
The Pull-Up primarily trains the lats, with support from related stabilizing and assisting muscles depending on your setup and technique.
Is the Pull-Up good for beginners?
The Pull-Up can work for beginners when the load, range of motion, and setup are appropriate. Start light, practice control, and progress only when your form is consistent.
How often should I do the Pull-Up?
Most lifters can train the Pull-Up or a close variation one to two times per week as part of a balanced program with enough recovery.
What equipment do I need for the Pull-Up?
The Pull-Up typically uses a pull-up bar. If that equipment is not available, choose a similar movement pattern from the alternatives section.