Bodyweight

Pull Up

Pull-ups are a demanding but rewarding bodyweight exercise. They target the upper body, especially the back and arms, enhancing upper body strength and muscle definition. A staple in fitness regimes for noticeable strength gains.

View all exercises

Pull Up instructions

Step-by-step instructions

Find a sturdy pull-up bar and stand underneath it.

Grasp the bar with both hands, palms facing away from you.

Pull yourself up by pulling your elbows toward the floor until your chin is above the bar.

Pause at the top of the movement, then slowly lower yourself back to the starting position.

Remember not to swing your body or use momentum to pull yourself up, and repeat for the recommended number of reps.

Find a sturdy pull-up bar and stand underneath it.

Grasp the bar with both hands, palms facing away from you.

Pull yourself up by pulling your elbows toward the floor until your chin is above the bar.

Pause at the top of the movement, then slowly lower yourself back to the starting position.

Remember not to swing your body or use momentum to pull yourself up, and repeat for the recommended number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Mobility

Frog Stretch

The Frog Stretch is a fantastic way to improve flexibility in the hips, inner thighs, and lower back. It is a very efficient stretch for releasing tension and stress. Incorporating it into your routine can help with mobility, ease discomfort, and prepare your body for other exercises.

Try it out

Strength

Dumbbell Side Plank Row

The Dumbbell Side Plank Row targets abs, arms, and back, enhances body strength, and improves balance. This combined exercise of a side plank and dumbbell row aids in toning the upper body and bolstering core stability.

Try it out

Bodyweight

Handstand

Handstands are an effective exercise for shoulders and core, promoting balance and body control. Though challenging initially, regular practice ensures progress in strength and technique.

Try it out

Start your fitness journey today

Enjoying exercises like Pull Up, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer