The pull-up is the gold standard back exercise for width. It loads the lats through full range of motion and requires no equipment beyond a bar. Every serious training program includes pull-ups.
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Form Guide
Step-by-step: Pull-Up
1Grip slightly wider than shoulder-width, palms facing away (pronated).
2Before pulling: pack your shoulders (pull them down and back out of your ears).
3Initiate the pull by driving your elbows toward your hips, not by curling your arms.
4Pull until your chin clears the bar — or your chest touches it for added range.
5Lower with control — full arm extension at the bottom is a full-length rep.
Common Mistakes
What most people get wrong
Kipping (swinging): valid in CrossFit, not for strength training. Remove momentum.
Half reps: not extending fully at the bottom misses the lat stretch.
Shrugging the shoulders: keep them packed down throughout.
Programming
How to program the Pull-Up
Beginners: 3 sets of assisted pull-ups or negatives until 5+ unassisted. Intermediate: 3–5 sets of max reps or weighted pull-ups. Advanced: add weight via belt or vest. Aim for 2–3 sessions per week.