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Pull-Up

The vertical pull for the back and arms, hanging from a bar or sturdy ledge.

Category: red

Levels: Beginner to Elite

How to do it

1. Hang with straight arms, hands just wider than the shoulders.
2. Pull the shoulder blades down first, then drive the elbows toward your ribs.
3. Chin over the bar, then lower all the way under control.

Muscles worked

Lats, upper back, biceps, grip

Easier version

Lower yourself slowly from the top (5 seconds), or practise scapular pull-ups.

Harder version

Pull the chest to the bar, hold an L-sit, or shift your weight to one arm (archer).

Common mistake

Kicking or swinging, and stopping short of a full hang.

Safety

Make sure the bar or frame can hold your body weight before you hang from it. Lower under control and don't drop from the top. Stop if your shoulders or elbows hurt.

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Scapular pull-up from a dead hang · 5–8 reps
2. Intermediate: Lowering-only pull-up (5 s down) · 3–5 reps
3. Advanced: Pull-up · 5–8 reps
4. Pro: Chest-to-bar or L-sit pull-up · 4–6 reps
5. Elite: Archer pull-up · 3–4 reps each side