Pull-Ups
The pull-up is a bodyweight exercise where you hang from a bar and pull yourself up until your chin clears it. It builds pulling strength through the lats, biceps and forearms, and it is a great test of how well you can control your own bodyweight. It suits anyone with access to a bar, and beginners can start with assisted versions and work towards full reps.
Setting up
- Choose a sturdy, fixed pull-up bar with enough room above and below so you can hang with straight arms without your feet touching the floor. Do not use a bar that moves, creaks or looks loose.
- Take an overhand grip (palms facing away from you) with your hands wider than shoulder-width. Wrap your thumbs around the bar and hold it firmly in your fingers and palms.
- If the bar is too high to reach, step up on a box or bench rather than jumping, then take your feet off so you are hanging still.
- Start from a straight-arm hang with your legs slightly in front of you and your feet together. Your body should be steady, not swinging.
How to do the Pull-Ups
- Hang from the bar with straight arms, gripping tightly, and take a breath in.
- Before you move, pull down slightly through your arms so your lats switch on and your body feels firm, not loose and sagging.
- Pull your elbows down towards your ribs, driving them towards the floor rather than just pulling with your hands.
- Keep your chest lifted and your ribs down as you rise, until your chin clears the bar without you reaching your neck forward.
- Pause briefly at the top, then lower yourself slowly, taking about two to three seconds.
- Return to a full hang with straight arms, keeping your grip tight and your body still, then start the next rep.
Form tips
- Think about pulling your elbows down and back into your sides, not pulling your chin to the bar. This keeps the work in your lats rather than just your arms.
- Squeeze the bar hard from the start. A tight grip helps your whole body tense up, and it works your forearms too.
- Keep your legs together and slightly in front of you, and your ribs pulled down, so you do not arch or swing.
- Lower more slowly than you lift. The controlled lowering phase is one of the best ways to build the strength to do more reps.
- If you cannot do a full rep yet, use a resistance band or an assisted pull-up machine, or practise slow lowerings from the top by stepping up to the bar.
Common mistakes
Swinging or kicking for momentum
Pause at the bottom of each rep so you are still before you pull. Keep your legs together and slightly forward, and pull smoothly. If you need to swing to get up, switch to an assisted version.
Half reps
Start every rep from a full hang with straight arms and finish with your chin clearly over the bar. If you cannot manage the full range, reduce the difficulty with a band or assistance rather than shortening the movement.
Reaching your chin forward
Keep your head in a neutral position, looking straight ahead, and bring your chest towards the bar. Pulling your elbows down will get you higher than stretching your neck.
Dropping quickly on the way down
Lower yourself over two to three seconds, keeping your lats working all the way to the bottom. Dropping fast wastes the best part of the rep and is harder on your arms and hands.
Sets and reps
| Build strength | 4-5 sets of 3-6 reps, resting 2-3 minutes between sets. Once you can do these reps cleanly with a full range, you can add weight with a belt, or use a slower lowering phase. |
|---|---|
| Build muscle | 3-4 sets of 6-12 reps, resting 60-90 seconds. Stop each set when your form starts to slip, and use a band or assistance to reach the lower end of the range if needed. |
| Fat loss and general fitness | 2-3 sets of 5-8 reps (assisted if needed), resting 60 seconds, as part of a full-body session. Aim to do this two or three times per week alongside your other training. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Pull-Ups FAQs
How do I get my first pull-up?
Build up with slow lowerings from the top (step or jump up, then lower over 3-5 seconds), band-assisted pull-ups and straight-arm hangs to build grip strength. Practise two or three times a week and add a rep or a second of control when it feels manageable.
What is the difference between a pull-up and a chin-up?
A pull-up uses an overhand grip with your hands wider than shoulder-width, while a chin-up uses an underhand grip with your hands closer together. Chin-ups usually involve the biceps a bit more and are often easier, so they are a good stepping stone.
Why do my forearms give out before my back?
Your forearms are working hard to hold your bodyweight, and this is very common when you are starting out. Keep practising hangs, grip the bar firmly and rest long enough between sets. Your grip will improve with regular training. If anything hurts rather than just tires, stop and get it checked.
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