Pull Up

Pro Tip

If you want to increase the difficulty of this movement, hold a dumbbell between your feet by pressing them tightly together throughout the entire movement.

How To

  1. Grab the bar with an overhand grip much wider than shoulder-width apart while keeping your legs straight below you.
  2. Exhale and pull yourself up toward the bar by bending your arms, driving your elbows down to your sides, and driving your shoulder blades down and together.
  3. Continue until your chin passes the bar.
  4. Inhale and allow yourself to lower your body down until your arms are fully extended, returning to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.



This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Pull Up Bar

There are multiple types of pull up bars available with different grips. If the grip you are looking for isn't available, use another one that looks most similar.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment