Pull-Up
The pull-up is the king of upper-back exercises. Hang from a bar with an overhand grip and pull your chin above the bar using your lats and biceps. Mastering pull-ups is a milestone in any training journey.
How to Perform
Grip the bar slightly wider than shoulder-width with palms facing away.
Start from a dead hang with arms fully extended and shoulders packed.
Initiate the pull by depressing your shoulder blades — imagine pulling the bar toward your chest.
Pull until your chin clears the bar, squeezing your lats at the top.
Lower yourself under control to a full dead hang — no half reps.
Common Mistakes to Avoid
Kipping or swinging to get your chin over the bar.
Not going to full extension at the bottom — partial reps limit lat development.
Pulling with just your arms instead of initiating with your lats.
Craning your neck forward to get your chin over the bar.
Muscle Activation
Variations
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