Pull-up
Expert Advice
Lead with your chest and pull your elbows down towards your hips to fully engage the lats.
How-to-do Steps
- Grip the special bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Pull your body up until your chin is over the bar, focusing on using your lats.
- Lower yourself back down to the full hang position with control.
- Repeat for the desired number of repetitions.
Track Pull-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Pull-up primarily targets the Lats, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats70%
Secondary
Biceps10%
Forearms5%
Shoulders10%
Traps5%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Pull-up work?
Pull-up primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Traps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Pull-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Pull-up suitable for beginners?
Pull-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
