Pull-Up (Bodyweight) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Pull-Up (Bodyweight) Exercise Demo

Exercise Profile

Exercise Equipment

Bodyweight

Primary muscles

Lats, Upper Back

Secondary muscles

Biceps

Exercise Category

Vertical Pull

Pull-Up (Bodyweight) Muscles Worked

Front

Back

MuscleSet

Lats

45.5%

Upper Back

36.4%

Biceps

18.2%

Pull-Up (Bodyweight) Overview

Pull-ups are a challenging and rewarding bodyweight movement that build upper body pulling strength, especially in the lats, biceps, and upper back. Mastering the pull-up is a hallmark of relative strength and muscular coordination. They also train grip, forearms, and core stability, making them a key skill in calisthenics, climbing, and athletic training. Pull-ups can be performed with various grips to target different muscles, overhand for more back engagement, underhand for more biceps, and neutral for joint friendliness. Assisted variations, bands, or machine pull-ups can help beginners work up to their first unassisted rep.

Why Do The Pull-Up (Bodyweight) ?

Pull-Up (Bodyweight) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Pull-Up (Bodyweight)

1. Grip the pull-up bar with an overhand grip, hands slightly wider than shoulders. 2. Hang with arms fully extended, legs crossed or straight. 3. Pull your chin above the bar by driving elbows down and back. 4. Lower yourself in control until arms are fully extended again.

Machine Tips

Use assisted pull-up machines if unable to complete bodyweight reps; adjust resistance gradually over time.

How to Progress

Add reps weekly, introduce weighted pull-ups, improve scapular control and grip strength, or use bands to build up volume.

PROGRAMS WITH Pull-Up (Bodyweight)