Skip to main content
SisuLift
SisuLiftSisuLiftCoach portal
Skip to main content
§ L · Exercises · BackUpdated

Pull-up

Pull ups build your lats, upper back and biceps. They improve pulling strength that carries over to many lifts and everyday lifting.

All back exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Advanced technique

Muscles worked

§ 01 · Muscles
Primary muscle
Back
Supporting muscles
BicepsForearm

How to perform

§ 02 · Steps
  1. 01

    Hang from the bar with a shoulder-width overhand grip, palms facing forward, and your legs crossed or slightly bent.

  2. 02

    Brace your core and pull your shoulder blades back and down before starting the pull.

  3. 03

    Pull yourself up by driving your elbows down and slightly back until your chin clears the bar.

  4. 04

    Pause briefly at the top without letting your shoulders rise toward your ears.

  5. 05

    Lower yourself under control to a full hang, fully extending your elbows while maintaining shoulder blade control throughout the movement.

Beginner's guide

§ 03 · Guide
What it works

Pull ups build your lats, upper back and biceps. They improve pulling strength that carries over to many lifts and everyday lifting.

What it should feel like

You should feel the work in your lats and upper back. It should not be mostly in your hands, biceps or shoulders.

Most common mistake

A common mistake is using momentum and skipping shoulder blade control. Start each rep by pulling your shoulder blades down, then pull smoothly.

How to get started at the gym

§ 04 · SisuLift

Pull-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Start each rep by pulling your shoulder blades down and back; don't jerk your body to initiate the movement. Keep your chest up and avoid overextending your lower back.

A classic overhand-grip pull-up that effectively builds strength in your back, biceps, and core.

Pull-up: all variations (6)

More exercises: Back

§ 06 · Same muscles

Ready to start?

Your next personal record is waiting.

No commitment. No card. 14 days, and you decide yourself if it fits.