Back · Compound

Pull-Up

A compound bodyweight pulling exercise using an overhand grip to target the lats, biceps, and upper back. It is the benchmark of relative pulling strength: nothing else demonstrates control of your own bodyweight as clearly, and nothing builds lat width more reliably. Full range from dead hang to chin over bar is the standard worth holding every rep to.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Bodyweight Compound Pull
pull-up-poster
  • Level Intermediate
  • Equipment Bodyweight
  • Primary Muscles Biceps, Forearms, Lats, Rear Delts, Rhomboids
  • Movement Compound Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Pull-Up

  1. Grip the bar overhand, hands slightly wider than your shoulders, and hang with straight arms.
  2. Pull your shoulder blades down and back before bending your arms.
  3. Drive your elbows down toward your ribs to pull yourself up.
  4. Pull until your chin clears the bar without craning your neck.
  5. Lower under control to a full dead hang.
  6. Pause briefly, then pull the next rep.

Anatomy

Muscles Worked

back
Primary muscles
Lats Rear Delts Rhomboids
Secondary muscles
Biceps Forearms

Do This

Form Cues

  • Set the shoulders down and back before the pull starts.
  • Drive the elbows down toward the ribs.
  • Lower to full extension every rep.
  • Hollow your body slightly, with ribs down and legs together and forward. A stable body is a stronger pull.

Avoid This

Common Mistakes

  • Kipping or swinging the legs to generate momentum.
  • Stopping partway down and stacking up half reps.
  • Craning the neck to get the chin over the bar.
  • Counting reps that start from bent arms. Dead hang to chin over bar, or it goes in a different column.

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