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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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