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Vertical Pull Pull-Up Bar Intermediate Compound Video

How to do the Pull-Up

Primary: Lats, Upper Back · also works Biceps, Forearms, Core, Rear Delts. Also called: overhand pull up, wide grip pull up.

Demo video: Pull-Up · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Grip the bar with your palms facing away, slightly wider than shoulder-width.

  2. 2

    Hang with straight arms, then pull your shoulder blades down to start the movement.

  3. 3

    Pull your chest toward the bar by driving your elbows down and back.

  4. 4

    Finish with your chin over the bar, then lower under control to a full hang.

Coaching cues

  • Think of pulling the bar down to you
  • Keep your legs still and core braced
  • Lower slowly to build strength

Common mistakes

  • Kipping or swinging the legs
  • Not starting from a full hang
  • Shrugging the shoulders into the ears at the top

Sets, reps and where it fits

Muscle

3–4 × 4–10

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Pull-Up alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Lat PulldownCable · beginner Assisted Pull-UpPull-Up Bar · beginner Negative Pull-UpPull-Up Bar · beginner Band Lat PulldownResistance Band · beginner Scapular Pull-UpPull-Up Bar · beginner Chin-UpPull-Up Bar · intermediate

Frequently asked questions

What muscles does the Pull-Up work?

Primary: Lats, Upper Back. Secondary: Lats, Upper Back, Biceps, Forearms, Core, Rear Delts

How many sets and reps of Pull-Up should I do?

For muscle: 3–4 sets of 4–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Pull-Up?

Same movement pattern, different equipment: Lat Pulldown, Assisted Pull-Up, Negative Pull-Up, Band Lat Pulldown, Scapular Pull-Up, Chin-Up.

Is the Pull-Up good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.