Back
Pull-Up
4 × 4–8 · Advanced · Bodyweight
How to do it
- Hang from a sturdy bar with an overhand grip, hands just outside your shoulders.
- Set your shoulders down away from your ears and brace your trunk and legs.
- Pull your chest toward the bar until your chin passes it.
- Lower slowly to straight arms under full control.
Coach tip: Build toward pull-ups with dead hangs, band assistance and lat pulldowns rather than kicking reps.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.