FormAtlas

Exercise reference

Pull-Up.

Pull-Up is an advanced exercise for back. It uses pull-up bar. Pull from overhead and let the back initiate before the arms finish.

Pull-Up single-position exercise illustration
Single-position reference. This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.
Muscles worked Primary: BackAlso: BicepsAlso: Core
Required equipment
Pull-up bar
Movement
Vertical pull
Level
Advanced

Before you start

Equipment and setup

A securely mounted overhead bar rated for your bodyweight.

General movement guidance

This page currently uses general vertical pull guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

  1. Start from a long arm position without shrugging into the ears.
  2. Pull the elbows down and back while keeping the chest lifted.
  3. Return to the start with control and keep tension through the full range.

Form cues

  • Lead with the back
  • Drive elbows down
  • Control the return

Common mistakes

  • Pulling only with the arms
  • Losing control at the top

Scale it

Easier: Use assistance or a lighter pulldown load.

Harder: Reduce assistance, add load, or slow the return.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.

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