The pull-up is one of the best tests of upper-body strength and a premier back-width builder. Lifting your entire bodyweight recruits the lats, upper back, and arms together.
Muscles worked
Primary: Latissimus dorsi.
Secondary: Biceps, Rhomboids, Core.
Equipment: Pull-up bar · Difficulty: Advanced.
How to do the pull-up
- Grip the bar slightly wider than shoulder width with palms facing away.
- Hang with arms straight, then set your shoulders by pulling them down and back.
- Pull your chest toward the bar by driving your elbows down, until your chin clears the bar.
- Pause briefly at the top.
- Lower under control to a full hang. That is one rep.
Common mistakes to avoid
- Using a kip or leg swing to cheat the rep up (fine for CrossFit, but not for strict back training).
- Not lowering all the way to a full hang, which shortens the range and limits gains.
- Shrugging the shoulders up toward the ears instead of keeping them down and back.
Track it automatically with Spotwell
Stop losing count mid-set. Spotwell's AI rep counter uses your iPhone camera to count pull-up reps automatically — no wearable required — and logs your sets so you can focus on form and progressive overload. See how AI rep counting works →