Pull-Up
The Pull-Up primarily works the Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Rectus Abdominis, Rhomboids, Transverse Abdominis, Triceps (Long Head). It is a bodyweight compound exercise at intermediate difficulty.
The Pull-Up is a intermediate compound exercise requiring no equipment, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Bodyweight vertical pulling exercise with pronated grip pulling chin above bar.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Latissimus Dorsi, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Biceps Brachii (Short Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Rhomboids, Transverse Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Step up and grasp bar with overhand wide grip.
Execution
- Pull body up until chin is above bar.
- Lower body until arms and shoulders are fully extended.
- Repeat.
Comments
- Range of motion will be compromised if grip istoo wide.
- See exercise performed withshoulder width grip.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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