Back · Pulldown and pull-up
Pull-Up
The Pull-Up mainly trains your lats. Also working: biceps, upper back and forearms.
Bodyweight
Pull-up bar
Stable
How to do it
- Start from a full dead hang
- Pull your shoulder blades down first
- Chest to the bar, chin over it
- Lower under control: don’t just drop
Coach’s tip
Can’t hit your target reps yet? Jump up and lower yourself over 5 seconds (negatives): the fastest route to more pull-ups.
Setup
Grip
Pull-up bar, slightly wider than shoulder width
Load
Bodyweight
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (pulldown and pull-up). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Pull-Up work?
Mainly the lats. The biceps, upper back and forearms help.
What can I do instead of the Pull-Up?
For the same movement: Band-Assisted Pull-Up, Kneeling Wide-Grip Lat Pulldown and One-Cable Wide-Grip Lat Pulldown. In DCFT you swap with one tap.
DCFT
The Pull-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.