Exercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentPull-up bar
Also worksLats, Biceps, Forearms, Rhomboids
Recommended3-5 sets x 3-8 reps, rest 90-120 s
Who it suits AgeAny BMI< 32 SexAny HeightAny WaistAny
Hard at higher body weight; use band assistance or rows instead.
- Purpose
- The benchmark vertical pull for back and lat strength.
- Setup
- Grip the bar overhand slightly wider than shoulders.
- Common mistakes
- Swinging the body or only doing half reps.
- Easier
- Use a band, an assisted machine, or do negatives.
- Harder
- Add weight with a belt or pause at the top.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s