Smart Workout Diary

Pull-Up

The pull-up is a bodyweight vertical pulling exercise performed while hanging from a bar and drawing the body upward. It primarily trains the lats and upper back, with meaningful assistance from the biceps and forearms, supporting upper-body pulling strength and muscular control.

Demonstration

Pull-Up — demonstration 1
Pull-Up — demonstration 2

Instructions

  1. Stand beneath a secure pull-up bar and take an overhand grip slightly wider than shoulder width.
  2. Hang with straight arms, keep your legs still, and create a stable body position by gently tightening your abdomen.
  3. Pull your shoulder blades down and back, then drive your elbows toward your ribs to lift your body.
  4. Continue until your chin clears the bar without craning your neck or swinging.
  5. Lower under control until your arms are straight again, then repeat. Use a bar that is securely installed and stop if you feel sharp pain.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar, Body Only
Difficulty
Intermediate

Technique tips

  1. Start from an active hang: keep the shoulders controlled rather than relaxed up toward the ears.
  2. Avoid momentum: do not kick or swing your legs to pass the difficult portion of the repetition.
  3. Use a controlled range: lower fully without dropping abruptly, and keep the neck neutral as you approach the bar.
Exercise library