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Pull-Up

Lats Upper backBicepsForearmsAbs Compound Pull-up bar
Demo (loops)

How to do it

Starting position

  1. Grip the pull-up bar wider than shoulder-width.
  2. Grip the bar firmly with your palms facing forward.
  3. Cross your feet and bend your knees slightly.
  4. Look at the top of the bar.
  5. Brace your core and firmly stabilize your torso.

Movement

  1. Pull your elbows toward your sides.
  2. Squeeze your back muscles and pull your body up.
  3. Slowly return to the starting position.

Breathing

Exhale as you raise your body and inhale as you lower down.

Trainer tips

  • Start by pulling your shoulder blades down
  • Pull your chest close to the bar
  • Extend your arms fully as you lower

Cautions

  • It can strain your shoulder joints, so do not jerk your body up suddenly.
  • Rocking the body with momentum
  • Using only half the range of motion
  • Pulling with shoulders pressed against the ears

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesLats
Secondary musclesUpper back · Biceps · Forearms · Abs
EquipmentPull-up bar
Movement patternVertical pull
Rep range5–10 reps
12 similar exercises

Representative exercise: Weighted Pull-Up

Exercise GuideAre you only going halfway up and down?Watch the video and see how to fix it

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 5–10 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.