Pull Ups
Also known as: Pullup, Pullups
Muscles worked: Lats, Upper Back, Biceps
How to do it
- 1
Grab the pull-up bar with your palms facing away from you and hands slightly wider than shoulder-width apart.
- 2
Hang with your arms fully extended and legs crossed behind you.
- 3
Engage your core and pull yourself up by driving your elbows down to your sides.
- 4
Continue pulling until your chin is above the bar.
- 5
Lower yourself back down to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Pull Ups FAQ
What muscles does the Pull Ups work?
The Pull Ups primarily works the Lats, with the Upper Back, Biceps assisting.
What are the best sets and reps for the Pull Ups?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Pull Ups is good?
There is no single number: a good Pull Ups depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Pull Ups in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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