Setup and loading
Overhand grip slightly wider than your shoulders.
How to do the pull-up step by step
- Hang with straight arms and a tight body.
- Pull your shoulders down before bending your elbows.
- Pull until your chin clears the bar.
- Lower under control to a full hang.
Form cues
- Legs together and abs tight
- Chest toward the bar
Common mistakes
- Half reps
- Swinging or kicking
Advertisement
Sets and reps for your goal
Max Strength
5 x 3-5 weighted3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Hypertrophy
3-4 x 6-103-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Pull-up barWall-mounted beats doorway if you plan to add weight.
- Exercise matThick (8-10 mm) for floor work.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement