How to do the pull up

Step by step

1. Stand underneath a pull-up bar.
2. Reach up and grab the bar with an even, overhand grip (palms facing forward). Have your hands slightly wider than shoulder level apart.
3. Bring your shoulders back and engage your abs.
4. Bend your knees to lift your feet off the floor and hang from the bar.
5. Take a breath and pull yourself up by bending your elbows.
6. Move up as much as possible––ideally, until your chin is over the pull-up bar. Exhale.
7. Lower yourself slowly by extending your elbows and breathe in on the way down.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the pull up

• Push / Pull / Legs3 × 8
• Upper / Lower Strength3 × 8
• Athletic Performance4 × 8
• PPL Advanced4 × 6
• 8-Week Upper Body Emphasis3 × 6
• 6-Week Chest Focus3 × 6
• 8-Week Squat PR4 × 5
• V-Taper Aesthetic4 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.