How to do a pull-up

The pull-up is one of the best upper-body exercises there is: pulling your whole body up to a bar builds your back, lats, biceps and grip. It is hard at first, but there are simple steps to your first rep.

Step by step

1. Grab the bar with your palms facing away, hands a little wider than your shoulders.
2. Hang with your arms straight and your legs together, core braced.
3. Pull your shoulder blades down and back, then drive your elbows toward your ribs.
4. Pull until your chin clears the bar.
5. Lower yourself slowly until your arms are straight again.

Common mistakes the coach checks

• Swinging. Brace your core and keep your legs still so your back and arms do the pulling.
• Chin not over the bar. Pull until your chin clears the bar.
• Not quite to the bar. Drive your elbows down until your chin is over the bar.
• Not hanging fully. Lower until your arms are straight between reps.

Sets and reps

Do 3 to 5 sets of as many clean reps as you can, resting two to three minutes between sets. If you can’t do one yet, practise slow lowerings: jump to the top and take five seconds to come down.

Make it easier or harder

• Easier: Band-assisted pull-ups, slow lowerings, or rows under a sturdy table.
• Harder: Pause with your chin over the bar, slow the lowering, or add weight with a backpack.

Stay safe

Use a secure bar. Don’t swing or kip while you’re learning, and lower yourself under control instead of dropping.

More upper body guides

• How to do a push-up
• How to do a knee push-up
• How to do a bicep curl
• How to do a shoulder press
• How to do a lateral raise
• How to do a front raise
• How to do a bent-over row
• How to do an overhead tricep extension
• How to do a tricep dip

All 28 exercise guides →