Exercise

Pullups: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Pullups work?

The Pullups primarily targets the lats, and also recruits the biceps, middle back as secondary muscles. It's classified as a beginner-level strength movement using no equipment.

What are the most common Pullups mistakes?

• Rounding the upper back rather than keeping the chest up through the pull.
• Using momentum — a body swing or a jerk of the torso — instead of pulling with the target muscles.
• Letting the shoulders shrug up toward the ears instead of pulling the shoulder blades down and back.
• Cutting the range of motion short instead of pulling through a full stretch and full contraction.

How should I program the Pullups — sets, reps and frequency?

As a pulling movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Pullups variations and alternatives?

• Chin-Up — bodyweight, beginner level, lats
• Wide-Grip Rear Pull-Up — bodyweight, intermediate level, lats
• Band Assisted Pull-Up — other, beginner level, lats
• Close-Grip Front Lat Pulldown — cable, beginner level, lats

Pullups at a glance

Attribute	Value
Level	Beginner
Equipment	Bodyweight
Category	Strength
Primary muscles	Lats
Secondary muscles	Biceps, Middle Back

How to do the Pullups, step by step:

1. Step 1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
2. Step 2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. Step 3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
4. Step 4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
5. Step 5. Repeat this motion for the prescribed amount of repetitions.