Exercises › Pull-up

Pull-up

Hang from the bar with an overhand grip just outside your shoulders and pull until your chin clears it. Lower all the way down each rep; use bands to build up.

StrengthPull-up barDifficulty 3 of 3

Two-panel demonstration of the pull-up, showing the start and finish positions — Start and finish positions

How to do it

Hang from the bar with an overhand grip just outside your shoulders and pull until your chin clears it. Lower all the way down each rep; use bands to build up.

Muscles worked

Front

Back

latsprimary
biceps
core

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Chin-uppull-up bar · difficulty 3/3
Lat pulldownmachines · difficulty 1/3
Assisted pull-up (machine)machines · difficulty 1/3
Dumbbell pulloverdumbbells + bench · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2