Pull-Up

The pull-up is a hang from a bar that you pull your chin over. It trains your lats, upper back and biceps. If you have no bar, the doorframe row is the swap Reppy uses.

How to do the Pull-Up

1. Hang from the bar with your hands just wider than your shoulders and your shoulder blades pulled down.
2. Brace your core and keep your legs still.
3. Pull your elbows toward your ribs until your chin clears the bar.
4. Lower for two seconds to a full hang before the next rep.

Common mistakes

• You swing and kick. Squeeze your glutes and keep your legs still so your back does the work.
• You stop short of a full hang. Lower all the way down so each rep starts from a dead hang.
• Your shoulders shrug up to your ears. Pull your shoulder blades down and back before you start to bend your arms.

Equipment and setup

You need a bar that holds your weight, such as a doorway bar or a playground bar. Check that it is secure before every set.

No bar? Tap the No bar swap in a workout and Reppy uses the doorframe row instead. It trains the same muscles.

Easier and harder versions

Easier: Jump to the top and lower slowly, or use a resistance band for help.

Harder: Add a pause at the top, lower for three seconds, or add reps each week.

Workouts that use the Pull-Up

More back exercises