Lats exercise · body weight
Pull-Up
The pull-up is a bodyweight exercise that targets the lats, with the biceps and forearms assisting.
- Target muscle
- Lats
- Also works
- Biceps, forearms
- Equipment
- Body weight
- Body part
- Back
How to do the pull-up
- Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
- Engage your core and squeeze your shoulder blades together.
- Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
- Pause at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every bodyweight exercise.
