Weight Training

Pull-Up exercise

The pull-up is a bodyweight exercise that primarily targets the upper back and biceps. It's a key movement for developing vertical pulling strength and building a strong, wide upper body.

Pull-Up exercise demonstration

How to perform Pull-Up

  1. Grab a pull-up bar with a shoulder-width overhand grip.
  2. Hang from the bar with your arms fully extended and your legs off the ground.
  3. Engage your core and retract your shoulder blades.
  4. Pull your chin above the bar by driving your elbows down and back.
  5. Lower yourself back to a full hang in a controlled motion.
  6. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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