How to Do Pull-Up
The pull-up is the ultimate upper-body bodyweight test. Tarek uses it with clients as both a strength goal and a back builder.
At a glance
- Main muscles
- Lats
- Also works
- Biceps, Mid back, Core, Grip
- Equipment
- Pull-up bar
- Level
- Intermediate
- Demo by
- Tarek, Mr & Mrs Lifestyle coaches
How to do Pull-Up
- Hang from the bar with your hands a little wider than shoulder-width, palms facing away.
- Pull your shoulder blades down and brace your stomach so your body is still.
- Pull your chest towards the bar by driving your elbows down.
- Get your chin over the bar without craning your neck.
- Lower all the way to straight arms under control.
Common mistakes
- Kicking or swinging to get up.
- Half reps that stop short of straight arms.
- Shrugging the shoulders up.
Coach's tips
- Can't do one yet? Use an assisted pull-up machine or band, or do slow 5-second lowers from the top.
- Add weight with a belt once you can do 10 clean reps.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginners | 3 sets | As many good reps as you can, stopping 1–2 short of failure | 60–90 s |
| Build muscle | 3–4 sets | 8–15 (slow down or add weight) | 90 s |
| Conditioning | 3 sets | 30–45 seconds of work | 30–60 s |
Pick a weight where the last 1–2 reps of each set are hard but your form stays the same. When you hit the top of the rep range on every set, add a little weight next time.
Want a coach to check your Pull-Up form?
Train 1-to-1 with Tarek at Nogs Gym, Al Quoz. He'll fix your technique on every lift, build your programme and log it all in this tracker for you. Men and women welcome. Prefer to train on your own schedule? Tarek coaches men and Chloe coaches women online.
- From AED 275 per session
- Free first consultation
- Programme in your free tracker
Track your Pull-Up progress, free
Our tracker remembers what you lifted last time, flags new personal records and charts your strength week by week. This demo video is built in, so you can check your form between sets.
- 200+ exercises with how-to tips
- Rest timer, PRs and progress charts
- Coach demo video for every exercise when you train with us
Questions we get asked
How do I get my first pull-up?
Practise lat pulldowns, assisted pull-ups and slow negatives (jump up, lower for 5 seconds) 2 to 3 times a week. Most people get there within a few months.
Pull-up vs chin-up: what's the difference?
Pull-ups use palms facing away and work the lats more. Chin-ups use palms facing you and add more biceps.
Can I track my pull-up progress for free?
Yes, if you train with us. Our workout tracker, free for Mr & Mrs Lifestyle clients, has Pull-Up with this demo video built in. Log your sets, reps and weight, see your personal records and follow your progress on a chart.
Similar exercises
Demonstrated by Mr & Mrs Lifestyle coaches in Dubai. If you have an injury or pain, check with a doctor or physio before starting a new exercise.
Want results faster? Train with a coach.
Good form is step one. A coach makes sure every session moves you forward: the right exercises, the right weights and a plan for your food.
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