Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
pull up
back · pull up bar · Primary muscle: Latissimus Dorsi
Active
Difficulty4/5
Repetitions1–100
Sets1–40
Tempo3-1-2
Rest90s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Grasp a secure pull-up bar with a comfortable overhand grip slightly wider than shoulder width, then hang with your arms extended.
- Brace your core and glutes, keep your legs still, and engage your shoulders by drawing them gently down away from your ears.
- Pull your shoulder blades down and back, then drive your elbows down toward your sides as your chest rises toward the bar.
- Continue upward until your chin clears the bar without craning your neck, and pause briefly under control.
- Lower slowly until your arms are extended and your shoulders remain engaged, then reset before the next repetition.
Muscle focus
Muscles
Primary: Latissimus Dorsi
Coaching
Tips
- Place your hands only as wide as you can comfortably control without shoulder or wrist discomfort.
- Keep your elbows moving down toward your sides instead of flaring them directly outward.
- Brace your ribs, pelvis, and glutes to maintain a stable vertical body line without swinging.
- Use a resistance band or assisted pull-up machine if strict full-range repetitions are not yet available.
Technique check
Common mistakes
- Swinging or kipping to generate momentum.
- Using an excessively wide grip that limits control or causes discomfort.
- Craning the neck to force the chin over the bar.
- Allowing the shoulders to shrug toward the ears throughout the pull.
- Dropping rapidly from the top instead of controlling the lowering phase.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes