How to do the Standard Grip Pull Ups
Primary: Upper Back · also works Biceps, Shoulders, Lats.
Standard Grip Pull Ups are a fundamental upper body strength exercise that primarily targets the upper back muscles. By pulling your entire body weight up until your chin is above the bar, this compound movement also engages your biceps, lats, and shoulders. It is a rigorous exercise that helps build muscle mass and improve upper body versatility.
Step by step
- 1
Grab the pull-up bar with your palms facing away from you and hands shoulder-width apart.
- 2
Hang from the bar with your arms fully extended and your legs crossed behind you.
- 3
Pull yourself up by contracting your back and bicep muscles until your chin is above the bar, then lower yourself back to the starting position under control.
Coaching cues
- Keep your core engaged throughout the movement to prevent swinging.
- Focus on pulling your elbows down towards your sides rather than just bending your elbows.
- Maintain control during the lowering phase to maximize muscle engagement and avoid injury.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Standard Grip Pull Ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Standard Grip Pull Ups work?
Primary: Upper Back. Secondary: Upper Back, Biceps, Shoulders, Lats
How many sets and reps of Standard Grip Pull Ups should I do?
For muscle: 3–4 sets of 8–12 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 Standard Grip Pull Ups?
Same movement pattern, different equipment: Assisted Pull-Up, Negative Pull-Up, Scapular Pull-Up, Pull-Up, Band Lat Pulldown, Lat Pulldown.
Is the Standard Grip Pull Ups good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.