Pull-ups / Pullups

Equipment required

Full gym

Primary muscle group(s)

Lower Back, Upper Back & Lower Traps

Secondary

Biceps, Forearms, Shoulders

1. Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

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Related exercises to discover

Barbell Snatch

Scapula / Scap Pulls / Pull ups

Close Grip Pullups / Chinups

Pull-ups / pullups is a gym exercise that targets lower back and upper back & lower traps and also works biceps and forearms and shoulders. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Barbell snatch, scapula / scap pulls / pull ups and close grip pullups / chinups. Browse our free illustrated exercise directory for more exercises.

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