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Pull-up
StrengthPull VDifficulty ★★★GymHome / bodyweightSwimTennis
5 MET
≈ 63 kcal per 10 min at 75 kg
How to do it
- Hang with hands just outside shoulders, shoulders packed.
- Drive elbows down to your ribs until chin clears the bar.
- Lower all the way to a full hang.
Coaching cues
- Elbows to back pockets
- Chest to the bar
Common mistakes
- Kipping
- Half reps
Make it easier
- Band-assisted pull-up
- Lat pulldown
- Inverted row
Muscles worked
- Lats
- Biceps
- Upper back
- Forearms & grip
- Core
Primary: Lats, Biceps · Secondary: Upper back, Forearms & grip, Core
Equipment
Pull-up bar