Exercise · vertical pull
Pull-up
Pull-up is an advanced vertical pull movement that trains lats, biceps, upper_back, done with a pull-up bar. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 5–12 reps, tempo 1-0-2.
The most common mistake is kipping and not going to full hang. If a pull-up bar or the movement itself doesn't suit you, Band-assisted pull-up or Lat pulldown or Chin-up cover the same pattern. It's usually held back for shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Grip slightly wider than shoulders, start from a dead hang | पकड़ कंधों से थोड़ी चौड़ी, पूरे लटक कर शुरू |
| 2 | Drive elbows to the ribs, chin over the bar | कोहनी पसलियों की तरफ, ठोड़ी बार के ऊपर |
| 3 | Lower under control to a full hang | कंट्रोल से पूरा नीचे |
Equipment & who it fits
Needs a pull-up bar, rated advanced, held back for shoulder, pregnancy issues. Search "strict pull up form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Pull-up work?
- Pull-up primarily trains lats, biceps, upper_back, using a vertical pull pattern with a pull-up bar.
- What's the most common mistake with Pull-up?
- Kipping and not going to full hang
- What can I do instead of Pull-up?
- The closest substitutes in this database are band assisted pullup, lat pulldown, chinup, which train the same pattern with different equipment.