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All back exercisesBack · Calisthenic

Pull-Up

The gold standard vertical pull. Full dead-hang to chin over bar.

IntermediateBar5 × 4–10
LatsBar

Pull-Up

Exact video demo for Pull-Up, targeting Lats with Bar.

How to do the Pull-Up

  1. 1Full hang between reps
  2. 2Drive elbows down and back
  3. 3No kipping

Benefits of the Pull-Up

  • Builds lat width and upper-back thickness better than almost any machine
  • Trains grip, forearms and core as a single connected unit
  • A clear, honest strength benchmark you can track for years

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services