Pull Up
Vertical pull with bodyweight and an overhand grip, a staple for lats.
- Primary muscleBack
- EquipmentPull-up bar
- TypeCompound
- MovementVertical pull
- LevelIntermediate
- Back
- Pull-up bar
How to do the Pull Up
4 steps, in the order you do them.
- Hang from the bar with an overhand grip, slightly wider than shoulder width, arms extended.
- Pull your shoulder blades down and engage your abs so you don't swing.
- Pull, driving your elbows down and back until your chin clears the bar.
- Lower in a controlled way until your arms are fully extended.
Muscles worked
Alternatives to the Pull Up
They work the back with other equipment, including options for training at home.
Calculate your Pull Up 1RM
Enter the weight and reps of a set you did close to failure: we show you the most you could lift for one rep and the weights to train with.
Sets and reps
This is how Mobbe routines program it. It appears in 13 of the 36 routines.
- Beginners3 × 6–10
- Experienced3 × 6–10
- Rest2:00 to 2:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate Upper-Legs 4 Days | Intermediate | 3 × 6–10 | 2:00 |
| Intermediate PPL 6 Days | Intermediate | 3 × 6–10 | 2:30 |
| Intermediate Full Body 3 Days | Intermediate | 3 × 6–10 | 2:30 |
| Upper-Legs 5 Days | Intermediate | 3 × 6–10 | 2:00 |
| PPL 3 Days | Beginner and intermediate | 3 × 6–10 | 2:00 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 4–10 | 2:00 |
| Back specialization | Intermediate and advanced | 3 × 6–10 | 2:00 |
| Strength and hypertrophy hybrid 4 days | Intermediate and advanced | 3 × 5–8 | 2:00 |
Rest between sets, in minutes. And 5 more routines in the app.
Guides to get more out of it
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
Routines that include the Pull Up
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- Intermediate Full Body 3 Days3 days · 65 min · IntermediateSee routine →
More back exercises
Reverse Grip PulldownBack · Cable machine
Lat Pulldown Neutral GripBack · Cable machine
Loop Band Pull UpBack · Pull-up bar and resistance band
Lat PulldownBack · Cable machine
Frequently asked questions
What muscles does the Pull Up work?
The Pull Up works mainly the back.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 6 to 10 reps with 2 minutes of rest. With more experience, 3 sets of 6 to 10 reps with 2 and a half minutes of rest.
Which routines include the Pull Up?
It appears in 13 of the 36 Mobbe routines, such as Intermediate Upper-Legs 4 Days, Intermediate PPL 6 Days, and Intermediate Full Body 3 Days.