Which muscles does the pull up work?

The pull up mainly works your lats and back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pull up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pull Up: how to do it and muscles worked

The pull up mainly works your lats and back, with help from your biceps. You need a pull-up bar.

Muscles worked

Main

Helping

Biceps

How to do the pull up

1
Hang from a pull up bar with an overhand grip just wider than shoulders, arms straight. Engage your shoulders and cross your ankles with a slight lean back.
2
Pull yourself up until your chin clears the bar, driving your elbows down toward your hips. Lower slowly until your arms are straight.
3
Breathe out as you pull up and in as you lower, taking about three seconds on the way down. Avoid swinging.

Form tip: Do not kip or swing; if you cannot do a full rep, use an assisted band or machine.

Common questions

Which muscles does the pull up work?: The pull up mainly works your lats and back. It also involves your biceps.
What equipment do I need for the pull up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pull up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.