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IntermediateBackPull-Up BarCompound

Pull-Up

Pull-ups are a fundamental bodyweight exercise that develop back width and upper body strength. They primarily target the lats, but also engage arms and shoulders.

Video DemonstrationRoyalty-free via Pexels
Pull-Up demonstration

Visual demonstration — Pull-Up

Muscles Worked

Latissimus Dorsi (Primary)Biceps BrachiiRhomboids

Step-by-Step Instructions

  1. 1Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width.
  2. 2Hang fully extended from the bar.
  3. 3Pull your chest toward the bar by driving your elbows down.
  4. 4Lower yourself back to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Avoid swinging or using momentum.
  • Engage your core for stability.
  • Use a controlled tempo throughout.

Common Mistakes to Avoid

  • Partial range of motion
  • Shrugging shoulders
  • Kipping or swinging legs

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