At a glance
- Main muscle
- Back
- Also works
- Biceps and rear delts
- Equipment
- Bodyweight
- Rep range in Mitta
- 5 to 10 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Start from a full hang.
- Chest to the bar.
- Lower under control.
Pick a weight you can lift for 5 to 10 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Very effective and loadable, but you need to be able to pull your own bodyweight.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Lat Pulldown · Cable · rating S
- Chin-Up · Bodyweight · rating A
- Assisted Pull-Up · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the pull-up.
Let Mitta set the weight.
Mitta plans the pull-up with a weight and rep target for every set, worked out from your last sessions.
Questions about the
pull-up
What muscles does the pull-up work?
The pull-up mainly trains your back. Your biceps and rear delts help.
How many reps of the pull-up should I do?
Mitta plans the pull-up at 5 to 10 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the pull-up?
Good alternatives that train the same muscle are the lat pulldown, chin-up and assisted pull-up.
Is the pull-up good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the pull-up have rating A?
Very effective and loadable, but you need to be able to pull your own bodyweight.