Pull Up

   (Last modified on September 7, 2025)  |   Genx  • Other languages: Japanese

Table of Contents

A pull-up is a bodyweight exercise that primarily targets the muscles of the upper body, particularly the back, shoulders, and arms. It is performed by hanging from a horizontal bar with an overhand grip (palms facing away from you) and pulling your body upward until your chin is above the bar.

Muscles Worked

  • Latissimus Dorsi: The large muscles on either side of your back.

  • Biceps Brachii: The muscles on the front of your upper arm.

  • Trapezius: The muscles extending over the back of your neck and shoulders.

  • Rhomboids: The muscles between your spine and shoulder blades.

  • Core Muscles: Engaged to stabilize the body during the movement.

Variations

  1. Chin-Up: Similar to a pull-up but performed with an underhand grip (palms facing you), which emphasizes the biceps more.

  2. Wide-Grip Pull-Up: Performed with a wider grip to target the upper back more intensely.

  3. Close-Grip Pull-Up: Hands are closer together, focusing more on the biceps and inner back.

  4. Assisted Pull-Up: Uses a resistance band or machine to help lift part of your body weight, suitable for beginners.

Benefits

  • Builds upper body strength and muscle mass.

  • Improves grip strength.

  • Enhances core stability.

  • Can be done with minimal equipment.

Tips for Performing Pull-Ups

  • Start with a proper warm-up to prevent injury.

  • Use a full range of motion for maximum benefit.

  • Keep your core engaged throughout the movement.

  • If you’re new to pull-ups, start with assisted variations or negative pull-ups (focusing on the lowering phase).

Pull-ups are a challenging exercise but highly effective for building strength and muscle mass in the upper body.