Pull-Up
Pull-Up is a compound vertical pull exercise for the back and lat musculature. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Pullups · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Choose a stable support surface and clear the space around you.
- 2Use assistance or elevation to match the prescribed rep range.
- 3Secure the thighs under the pad or choose enough assistance to keep the torso stable.
- 4Use the palms-away grip and begin with the shoulders elevated without losing rib position.
How to perform it
- 1Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- 2As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 3Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- 5Repeat this motion for the prescribed amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Elbows to back pockets
- •Stay tall through the chest
- •Own the overhead stretch
Common mistakes
- •Pulling behind the neck
- •Swinging the torso
- •Stopping before the lats are fully lengthened
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.