To do a bodyweight pull up, grab the bar just outside shoulder width, hang with ribs down, then pull your chest toward the bar and lower slowly. It trains the lats most, with biceps, traps, and rear delts doing a lot of the work. The most common mistake is shrugging and pulling with the neck; fix it by pulling your shoulders down before each rep. Progress by adding reps first, then slow the lowering phase once every set is clean.
Step-by-step form
- Set up: Stand under the bar and take an overhand grip just outside shoulder width.
- Brace: Hang with ribs down and legs slightly in front of you.
- Initiate: Pull your shoulders down and back.
- Main rep path: Pull your chest toward the bar, elbows angled down.
- Hardest point: Pause when your chin clears the bar without shrugging.
- Finish: Lower with control until elbows are straight.
- Reset: Re-breathe and re-set before the next rep.
Who this variation is for
This is the standard pull-up for beginners who want to build back strength with bodyweight.
- Best fit: Beginners building pulling strength and grip
- Not ideal when: You cannot lower with control or shoulder pain appears
- Better option if not ideal: Band-Assisted Pull Up or Lat Pulldown
Setup and equipment
A consistent grip and a steady hang make pull-ups easier to repeat and progress.
- Setup position: Overhand grip, hands just outside shoulders
- Equipment setup checks: Bar is stable and high enough to hang freely
- Start load/resistance: Use assistance if you cannot do 3-5 clean reps
- Bracing and breathing plan: Inhale at the bottom, exhale as you pull
Muscles worked and movement pattern
Pull-ups are a vertical pulling pattern. You should feel lats and upper back working from the first pull.
| Role | Muscles |
|---|---|
| Primary | Lats |
| Secondary | Biceps, traps, rear delts |
| Stabilizers | Core, forearms, rotator cuff |
At a glance
- Variation: Bodyweight pull up
- Best for: Back strength and grip
- Primary muscles: Lats
- Equipment: Pull-up bar
- Difficulty: Intermediate
- Primary goal: Strength and control
How to check your form
- Start with shoulders pulled down.
- Keep ribs down and legs slightly forward.
- Pull chest toward the bar, not chin up.
- Lower under control every rep.
- Keep the same grip width each set.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Shrugging at the start | Lats are not engaged | Pull shoulders down before you bend elbows. |
| Kicking or swinging | You are using momentum | Pause at the bottom and keep legs quiet. |
| Half reps | Strength or grip is limited | Use band assistance and lower slowly. |
What you should feel
- At the start of each rep: Lats turning on before the elbows bend.
- During lowering or lengthening: Control through the back and arms.
- During the hardest point: Effort in the lats and biceps, not in the neck.
- At lockout or finish: A full hang without losing shoulder position.
- If you feel joint pain: Stop and switch to assisted pull-ups.
Regressions (Easier Versions)
- Band-Assisted Pull Up to reduce bodyweight.
- Jumping Pull Up with a slow 3-5 second lower.
Progressions (Harder Versions)
- 1-2 second pause at the top of each rep.
- Weighted Pull Up once you can do 8-10 clean reps.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Lat Pulldown (Machine) | You need adjustable load | Lets you build strength safely. |
| Resistance Band Lat Pulldown | Training at home | Similar pattern with lighter load. |
| Seated Cable Row | You want more control | Easier to keep the back engaged. |
How many sets and reps for beginners
Use pull-ups 2-3 times per week with plenty of rest between sets. Stop each set with 1-2 reps in reserve to keep form clean.
For Strength
- Sets: 3-5
- Reps: 3-6
- Rest: 2-3 min
- Frequency: 2-3x/week
- Progression rule: Add 1 rep before reducing assistance
For Muscle Growth
- Sets: 3-4
- Reps: 6-10
- Rest: 90-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps, then reduce assistance
For Skill / Return to Training
- Sets: 2-3
- Reps: 3-6
- Rest: 90-120 sec
- Frequency: 2x/week
- Progression rule: Lower slower before adding reps
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 4 | Band-assisted, slow lower | Learn control |
| 2 | 3 x 5 | Same band | Add reps |
| 3 | 4 x 4 | Thinner band | Increase load |
| 4 | 4 x 5 | Same band, slower lower | Solidify form |
Checklist before your first set
- Bar is stable and hands are evenly spaced.
- Shoulders are down, ribs are stacked.
- Legs are quiet with a slight forward angle.
- You know your assistance level for clean reps.
Safety and Contraindications
Pull-ups should feel like back work, not shoulder pain. Use assistance if needed and keep the range you can control.
- Stop the set if: You feel sharp shoulder pain or tingling in the arm
- Use caution if: You have shoulder or elbow tendinitis
- Safer substitutions: Assisted Pull Ups, Lat Pulldown, Seated Cable Row
FAQs
How many pull-ups should beginners do?
Start with 3-5 reps per set using assistance if needed. Quality matters more than total reps.
Can I build pull-ups with negatives?
Yes. Jump to the top and lower for 3-5 seconds to build strength safely.
How wide should my grip be?
Just outside shoulder width is a good starting point. Wider grips can be harder on the shoulders.
Why do my elbows hurt?
You may be gripping too hard or pulling with the arms only. Engage the lats first and use assistance.
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