Exercise guide
Pull-up
Works your lats, with help from your biceps, rear delts and core. Pull-up bar. Experienced.
The animated demo for this exercise is in the members’ area.
Main muscleslats
Helpersbiceps, rear delts and core
EquipmentPull-up bar
LevelExperienced
In your plan3 sets of as many good reps as you can
Rest2 minutes 30 seconds
How to do it
- Hang from the bar with hands just wider than your shoulders, palms facing away.
- Pull your shoulders down away from your ears and brace your stomach.
- Pull your elbows down until your chin is over the bar.
- Lower for 2 seconds to a full hang. Can’t do one yet? Use the assisted machine or a band.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
Swap it for one of these.
Machine taken, or different kit? These train the same muscles, so your plan stays on track.
Put the pull-up in a plan
built around you.
Free for 7 days. No card needed.
No card needed. 18+ only.