# Pull Up

> A bodyweight pull with an overhand grip that builds your lats and biceps.

Page: https://fitnessie.app/exercises/pull-up/
Type: Bodyweight · Pull
Demo video: https://fitnessie.app/demos/pull-up/a3d6bc7dc0401846.mp4

## How to do it

1. Grip the bar with your palms facing away, a little wider than shoulder width.
2. Hang with your arms fully extended.
3. Pull until your chin is over the bar or the bar reaches your upper chest.
4. Lower with control back to straight arms.

## Key cues

- Chest up, look at the bar
- Shoulder blades down and back
- Drive your elbows down
- Start from a dead hang

## Common mistakes

- Kipping or swinging for momentum
- Stopping short of full range of motion
- Dropping quickly on the way down
- Pulling with the arms instead of the back

## Muscles worked

- Primary: Lats
- Secondary: Biceps, rear delts and forearms

## Equipment

Pull-up bar.

## Variations

- [Pull Up (Assisted)](https://fitnessie.app/exercises/assisted-pull-up/)
- [Pull Up (Weighted)](https://fitnessie.app/exercises/weighted-pull-up/)
- [Pull Up (Neutral Grip)](https://fitnessie.app/exercises/neutral-grip-pull-up/)

## Programs that use it

- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Pull-Up](https://www.strengthlog.com/pull-up/)
- [NASM: Pull-Up](https://www.nasm.org/resource-center/exercise-library/pull-up)