Pullups
How to do the Pullups with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back
Body Only
How to do the Pullups
- 1
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- 2
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 3
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- 5
Repeat this motion for the prescribed amount of repetitions.
Log it, see it on your body.
Every Pullups set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Pullups fits
The Pullups shows up in training built around a specific goal. See how it fits:
More lats exercises
Pullups: common questions
What muscles does the Pullups work?
The Pullups primarily works the Lats. It also recruits the Biceps and Mid Back as supporting muscles.
Is the Pullups suitable for beginners?
Yes. The Pullups is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Pullups?
None. The Pullups is a bodyweight exercise, so you can do it without any equipment.
Is the Pullups a compound or isolation exercise?
The Pullups is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Pullups with correct form?
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. Follow the full step-by-step above for the complete movement.
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