Pull-ups (How To, Progressions, Muscles Worked)

Pull-Ups are a fundamental bodyweight exercise that builds upper-body strength and muscle, especially in the back and arms. Performed with an overhand (pronated) grip, pull-ups emphasize the lats and upper back more than chin-ups and require strong core control and grip strength.

They’re a key movement for total upper-body development and functional pulling power.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Biceps, Rear Deltoids, Core, Forearms
Equipment Needed: Pull-up Bar

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How To Do Pull-ups

Step-by-Step Instructions

1. Set-Up:
   • Grab the pull-up bar with an overhand grip, hands just outside shoulder-width.
   • Hang from the bar with arms fully extended, legs straight or slightly bent, and core engaged.
   • Keep your chest lifted and shoulders pulled slightly down and back.
2. Execution:
   • Pull yourself up by driving your elbows down and back, keeping your chest up.
   • Aim to get your chin above the bar at the top of the movement.
   • Lower yourself back to the starting position with control until your arms are fully extended.
3. Tips for Proper Form:
   • Keep your body tight to avoid swinging or kipping.
   • Lead with your chest, not your chin.
   • Use a full range of motion—no half reps.

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Key Benefits

• Builds strong, muscular lats and upper back.
• Improves grip strength and shoulder stability.
• Foundation for more advanced calisthenics and climbing-based training.

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Modifications and Variations

• Easier Option:
  • Use a resistance band for assistance.
  • Perform negative pull-ups (lowering only) to build strength.
• Harder Option:
  • Add weight with a dip belt or vest.
  • Try pause reps or slow eccentrics for more control.
  • Use different grip widths or towel pull-ups for grip variety.

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Common Mistakes

• Swinging or Kipping: Keep it strict to build strength, not momentum.
• Not Fully Lowering: Extend your arms all the way at the bottom of each rep.
• Elbows Flaring Too Wide: Keep them tracking down and back for better lat engagement.

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Reps and Sets Recommendations

• For Strength: 3–5 sets of 3–6 strict reps, weighted if possible.
• For Muscle Growth: 3–4 sets of 6–10 reps, use bands if needed.
• For Skill Building: 2–3 sets of slow negatives or isometric holds at the top.

Pull Up Modifications

For many, pull-ups are an advanced movement. Few people can just start doing 5 or more perfect pull-ups. (Emphasis on the word perfect).

Here are some modifications to the pull-up that will help you progress and achieve successful full-range motion pull-ups with patience and persistence.

Band Assisted Pull-Ups

Loop a band to the top of the lifting rack or pull-up bar. Place your knee or foot in the band. Execute the pull-up with perfect form. Use a band that allows you to complete 3-8 pull-ups with perfect form. If you can do more than 8 with this band, use a thinner band.

As you progress with your band-assisted, always consider doing pull-ups without assistance. Track your progress and push yourself to perform those pull-ups without help.

Partner Assisted Concentric Followed by Eccentric Pull-Up

Have a partner assist you in reaching the top of the pull-up repetition. Then slowly lower yourself down to the start. This is a great variation for novice lifters who need to focus on time under tension, improve grip and core strength, and develop those posterior chain muscles that we know need to be strong.

Isometric Pull-Up Holds

Get to the top of the rep by jumping up or have a partner assist you. Then hold an isometric position with your chin over the bar. Do not rest your chin on the bar. Squeeze that position as hard as you can. The duration of the rep should be programmed and progressed based on athlete readiness.

Pull Up Variations

The pull-up has some great variations that can be utilized based on athletic readiness, training needs, and sport specificity.

Chin-Ups

Flip your grip and crush your chin-ups. The Chin-up is where you have a supinated grip (palms facing in). This is generally considered an easier variation and can be used prior to the pull-up in a lifting progression and program. The chin-up also engages more biceps.

Wide Grip Pull-Ups

Execute your pull-ups with a wider grip. This will highly engage the lats and upper back. This is a more advanced movement for lifters. I would not recommend this movement until the regular chin-up and pull-up movements are dialed in 8+ perfect reps can be completed.

Weighted Pull-Ups

Grab your weight belt and overload your pull-ups. Weighted pull-ups are one of the best variations a lifter can make to their training programs. Once regular pull-ups are perfected, progressive overload must be challenged. I would highly recommend this lift for any lifter who is ready to challenge their upper body strength.

Pull-Up Alternatives

If a lifter is not ready for pull-ups, don’t worry. There are tons of movements that train the upper body for pulling.

Need more options? Here are my 10 favorite Pull-up alternatives and variations.

Inverted Rows

Inverted Rows are another bodyweight back exercise that is not to be underestimated.

Set your barbell at bench press height. Take a pronated or supinated grip based on your needs. Extend your legs, engages the core, and pull yourself up the bar. Lock in the reps and slowly lower yourself back down. This is a fantastic movement for lifters to develop those posterior chain muscles.

Not only are they a great progression to get you on the path to being able to do pull-ups, but Inverted Rows would also be my recommended substitution if you have a rack but no pull-up bar.

Inverted Row From Rings

A simple progression for inverted rows is to use the ring implement. This allows for more movement at the shoulder. You can start with a pronated grip and as you pull, twist your hand. This is a great movement for rotational/overhead athletes like pitchers who need to build their external movers of the shoulder.

Also, if you don’t have a rack you can get creative with how to hang rings at home.

Lat Pulldown Machine

I do not often recommend machines but in this case, the lat pull-down machine is worth mentioning. If a lifter has a lower-body injury, the lat pull-down is a great option for continuing training while the lower half is being rehabilitated.

This is also a great option for novice and veteran lifters looking to add extra volume at the end of a session.

More Info and Links

Looking for some more great exercises to increase your upper body strength? Head over to our exercise library to find step-by-step exercises to help you get stronger. All for free.

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