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Pull Up

The Pull Up is a strength exercise with no equipment for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 18% and biceps (long head) 8%.

Also known as: optrekken, pull-up, pullup

Level: IntermediateEquipment: BodyweightMulti-joint (compound)
Pull Up demonstration

How to do it

  1. Grip a pull-up bar with palms facing forward, a little wider than the shoulders.
  2. Hang with the arms straight and the legs together.
  3. Pull the shoulder blades down, then pull the chest up toward the bar.
  4. Continue until the chin passes over the bar.
  5. Lower slowly until the arms are straight again.

Tips

  • Think of pulling the elbows down into the back pockets.
  • Keep the body still, squeeze the glutes and point the toes slightly forward.

Common mistakes

  • Swinging or kicking to get the chin over the bar.
  • Only going halfway down between reps.

Muscles worked by the Pull Up

  • Lats (upper) Primary26%
  • Lats (lower) Primary18%
  • Biceps (long head) Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Brachialis Secondary6%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Pull Up alternatives

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Pull Up good for beginners?

The Pull Up is rated intermediate. If you are new, learn the Assisted Pull Up first and build up from there.

What is a good alternative to the Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Close Grip Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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