Pull-ups are one of the most effective exercises for building upper body strength, whether you love or dread them. They target your back, shoulders, chest, forearms, abs, and grip, making them a must-have in any workout routine. Whether aiming for your first unassisted pull-up or looking to increase your reps, speed, and form, there's always room for improvement.

What makes pull-ups uniquely challenging is that the load is your body weight. If you're on the smaller side, you may have less muscle mass to draw on, but you're moving less weight. Conversely, if you're heavier, you have more muscles to engage and more weight to lift. This exercise can put significant demands on your back and shoulders, so mastering proper form is crucial.

What do pull ups work?

Quick note: Pull-ups and chin-ups are not the same. A pull-up involves an overhand grip (palms facing away), while a chin-up uses an underhand grip (palms facing toward you). Chin-ups engage your biceps more and have a narrower grip, making them a bit easier for most people. In pull-ups, your hands are placed wider, and the movement targets more of your back, especially the lats. Both exercises are beneficial, but they emphasize different muscle groups.

Do pull ups work chest?

While pull-ups primarily target the muscles in your back, particularly the lats, they also engage several other muscle groups, including your shoulders, biceps, and core. However, the involvement of your chest muscles, specifically the pectorals, is minimal during a traditional pull-up.

The chest is more actively engaged in exercises where the arms push rather than pull, such as push-ups or bench presses. That said, you can modify your pull-up form or incorporate variations like wide-grip pull-ups, which may slightly increase the activation of your upper chest.

To effectively target your chest, it’s better to complement your pull-ups with chest-focused exercises like push-ups or dips as part of a well-rounded upper body routine.

How to do a pull up?

Here's how to get started with pull-ups, perfect your technique, and continually challenge yourself.

Getting Your First Pull-Up

Start by mastering the basics. Here's a progression plan to help you achieve your first pull-up, inspired by tips from Colorado-based personal training company Barpath Fitness.

1. Hang Out: Begin by simply hanging from the pull-up bar. Don't worry about engaging any specific muscles—just focus on hanging. Aim to hang for 60 seconds, which will help build grip strength. If you don't have a dedicated pull-up bar at home, a weight lifting power rack can serve as a versatile piece of equipment, offering a stable pull-up bar as well as options for other exercises.
2. Activate Your Hang: Once you can hang for 60 seconds, start adding intention. Engage your core and adopt a hollow body position by tightening your legs and glutes. Keep your legs together to minimize energy leaks. Practice these 60-second activated hangs for reps, just like any other exercise. To keep your workout area organized, consider investing in a space-saving dumbbell rack. This will ensure your space remains clutter-free, allowing you to focus fully on your exercises.
3. Scapular Pull-Ups: Now, work on engaging your scapula. While hanging, retract and depress your shoulder blades—this means pulling them back and down. These are called scapular pull-ups, and they're great for building upper body awareness and strength. Aim for 3 sets of 10 reps.
4. Chin-Up Holds: With your palms facing you, jump or use a workout bench for home to help you reach the bar if it's too high. Hold this position, aiming to build up to 30 seconds. This exercise helps build the strength needed to start a pull-up.
5. Negative Reps: Pulling up is tougher than letting go, so focus on the descent. After getting your chin above the bar (using a jump or the same bench), lower yourself slowly and with control, aiming for a 5-10-second descent. Practice these in sets, working up to a solid 10-second descent.
6. Combine Holds and Negatives: Once you've mastered both holds and negatives, combine them—hold for 30 seconds, then lower yourself over 10 seconds.
7. Overhand Grip Progression: Repeat steps 3, 4, and 5 with an overhand grip. This will build the specific muscles used in pull-ups.
8. Assisted Pull-Ups: Start incorporating assisted pull-ups using a resistance band. Loop it around the pull-up bar and place your foot in the loop for support. Start with chin-ups, then move to pull-ups as you build strength. Gradually reduce the band's thickness until you can perform pull-ups without assistance. For those using a red squat rack at home, ensure that all squat rack parts are secure and in place when performing these exercises, as stability is key.

Ways to Improve Your Pull-Ups

Already able to do a few pull-ups? Here are strategies to get even better:

• Add Resistance: To make your pull-ups more challenging, hold a kettle ball weight between your legs. This added resistance increases the difficulty and helps build strength faster. As you progress, you can gradually increase the weight of the kettlebell to continue challenging yourself.
• Strengthen Your Lats and Core: Include deadlifts, inverted rows, and lat pulldowns in your routine to target the same muscles used in pull-ups. Don't forget to train your core!
• Bicep Curls for Chin-Ups: Strengthening your biceps with curls can help improve your chin-ups.
• Improve Your Grip: Use chalk or try thicker bars, like an Axle Bar, to challenge your grip. Alternatively, adding resistance by holding dumbbell free weights between your legs while performing a pull-up will strengthen your grip and improve overall performance.

How to Perform a Proper Pull-Up

Before increasing your pull-up count, make sure your form is correct:

1. Positioning: If you can't reach the bar, use a bench or box to get there. Place your hands slightly wider than shoulder-width apart.
2. Engage Your Core: Before starting, engage your core and retract your scapula, as practiced earlier. Flex your glutes and quads, keeping your legs slightly in front of your body.
3. The Pull: As you pull up, look up toward the bar and think about moving your elbows toward your hips. Keep your body tight and avoid swinging. Imagine pulling the bar toward you instead of pulling yourself up.
4. Chest to Bar: Aim to bring your chest to the bar, allowing for thoracic extension. Avoid shrugging your shoulders; keep them down and back.
5. Controlled Descent: On the way down, stay active and controlled. Keep your shoulders engaged at the bottom to maintain tension.

Adding Challenge to Your Pull-Ups

Once you've mastered the basics, try these advanced pull-up variations:

• Switch Up Your Grip: Explore different grips with a Multi-Grip Pull-Up Bar to identify and target any weaknesses.
• Globe Pull-Ups: Use a Globe Pull-Up Bar for a new grip challenge.
• Weighted Pull-Ups: Add a Dip Belt with plates for added resistance. This is especially effective when combined with a weight lifting power rack and resistance bands for a full-body workout.
• One-Arm Pull-Ups: Push your limits by working towards one-arm pull-ups.
• Use Gymnastic Rings: Rings add instability, providing a different challenge compared to a bar.
• Muscle-Ups: Progress to muscle-ups, where you pull up and then push to end with straight arms above the bar.
• Finger Pull-Ups: Try pull-ups using just two or three fingers.
• Towel Pull-Ups: Wrap a towel around the bar and pull, either with both hands or one, for a grip challenge.
• Typewriter Pull-Ups: Create horizontal movement by pulling up and moving side to side.
• Clap Pull-Ups: If you can do at least 15 perfect pull-ups, try adding a clap at the top for an explosive challenge.
• L-Sit Pull-Ups: Increase core engagement by keeping your legs raised in an "L" shape during the pull-up.
• Kipping Pull-Ups: Add a swing to your pull-ups with the kipping style, popular in CrossFit.

How can i get better at pull ups?

Whether you're just starting or looking to refine your pull-ups, these tips and progressions can help you reach your goals. By integrating a variety of tools and techniques, you'll be well on your way to mastering pull-ups and achieving a stronger, more defined upper body.