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.

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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

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Back

Front

Strength distributions

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

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