Back · Compound Exercise
Pull-Up
The Pull-Up is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Bodyweight
Intermediate
Muscles worked
Back — primary
Biceps — assist
How to perform the Pull-Up
1
Set up
Full hang to start — arms straight, scapulae depressed.
2
Execute
Pull until chin clears the bar.
3
Form check
Lower with control to a full hang every rep.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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