Pull-Up

Calisthenics / Intermediate

3 ratings

Equipment Needed

  • Chin-Up Bar

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 8 reps
    average reps
  • 50 reps
    best reps
  • 104
    times logged
  • #19
    popularity rank

Average Sitewide Pull-Up Reps

  • 8 reps
    average reps
  • 20 reps
    best reps
  • 68
    times logged
  • #14
    popularity rank

Average Male Pull-Up Reps

  • 10 reps
    average reps
  • 20 reps
    best reps
  • 9
    times logged
  • #77
    popularity rank

Average Female Pull-Up Reps

How to do the Pull-Up:

Muscles Worked

Biceps secondary Middle back secondary Shoulders secondary Lats primary Muscles diagram

Details

The pull-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back and shoulders ...more

The pull-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back and shoulders.

The only pull-up equipment that you really need is the following: chin-up bar. There are however many different pull-up variations that you can try out that may require different types of pull-up equipment or maye even require no equipment at all.

Learning proper pull-up form is easy with the step by step pull-up instructions, pull-up tips, and the instructional pull-up technique video on this page. The pull-up is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the pull-up video, learn how to do the pull-up, and then be sure and browse through the pull-up workouts on our workout plans page!

Tips

  1. You should lift your torso using only your arms while keeping the torso itself stationary.
  2. Repeat 12 to 15 times for a full set. Perform 3 sets during your workout up to 3 times per week.

Variations

  1. Vary the width of your grip to isolate different muscles.
  2. When first starting this exercise, use either a chin assist machine or a spotter to hold your legs.
  3. A weight belt can be used at the expert level to add resistance.
  4. For a more intense workout for the bicep, grasp the bar with your palms facing you.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

3 Review

  • AaronV
    almost 6 years ago
    #

    A classic.

  • TylerS
    almost 6 years ago
    #

    I love pull-ups because you can do them just about anywhere. The problem is, my upper body strength is terrible in proportion to my lower body strength. I'm trying to balance it out over time, and my go-to exercise is pull-ups!

  • Lordoftheroute
    almost 4 years ago
    #

    There really are few exercises that compare. This exercise increases flexibility, stamina, dexterity, and overall strength as well as hypertrophy.

Equipment Needed

  • Chin-Up Bar

Tips

  1. You should lift your torso using only your arms while keeping the torso itself stationary.
  2. Repeat 12 to 15 times for a full set. Perform 3 sets during your workout up to 3 times per week.

Variations

  1. Vary the width of your grip to isolate different muscles.
  2. When first starting this exercise, use either a chin assist machine or a spotter to hold your legs.
  3. A weight belt can be used at the expert level to add resistance.
  4. For a more intense workout for the bicep, grasp the bar with your palms facing you.

Types

  • Force Type: Pull
  • Mechanics Type: Compound