Pullups: How to Do Them, Muscles Worked, Benefits

What Are Pullups?

Pullups are a compound upper-body exercise performed by pulling your body upward while hanging from a bar. They primarily train your back and arms while also requiring your core to stabilize your body.

Pullups are one of my favorite exercises because they require very little equipment while providing a serious upper-body challenge.

My Experience With Pullups

Pullups are my favorite exercise for building wide shoulders and a powerful back. I try to do pullups every time I set into the gym because it's a very useful compound bodyweight exercise.

Normally, I do at least 10 pullups in a row and try to complete 2 to 3 sets. My lifetime max pullups is around 15 to 20 in a row.

I also perform weighted pullups by placing a dumbbell between my leg to make the exercise more challenging

Pullups are hard to do but that's exactly why I like them so much. You won't see many people doing pullups at the gym!

Muscles Worked by Pullups

Latissimus Dorsi

Your lats are among the primary muscles responsible for pulling your body toward the bar. Developing them can contribute to a wider-looking back.

Biceps

Your biceps help bend your elbows as you pull yourself upward.

Upper Back

Muscles around your upper back and shoulder blades help control the movement and stabilize your body.

Forearms and Grip

Your forearms and hands work throughout the exercise to keep you securely attached to the bar.

Core

Your abdominal and trunk muscles help prevent excessive swinging and keep your body controlled.

How to Do Pullups

1. Grab the pullup bar with an overhand grip.
2. Start from a dead hang or controlled hanging position.
3. Brace your core and keep your body controlled.
4. Pull your elbows down toward your sides.
5. Continue pulling until your chin clears the bar.
6. Lower yourself under control until your arms are extended.
7. Repeat.

Avoid using excessive momentum to swing yourself over the bar. Focus on making each repetition controlled.

Pullup Form Tips

Start each repetition from a consistent position and avoid kicking your legs to generate momentum.

Think about pulling your elbows toward the floor rather than simply trying to get your chin over the bar.

Keep your grip secure and maintain control as you lower yourself. The lowering portion of the movement is also part of the exercise.

If you cannot perform a full pullup yet, there are several ways to build the strength needed to eventually perform one.

Benefits of Pullups

Builds Back Strength

Pullups heavily train the lats and other muscles of the back, making them an effective upper-body pulling exercise.

Develops Arm Strength

Your biceps and forearms contribute significantly to every repetition.

Improves Grip Strength

Supporting your entire body weight from a bar challenges your grip.

Requires Minimal Equipment

You only need a sturdy pullup bar, making pullups convenient for home gyms, parks, and other training environments.

Builds Relative Strength

Because you're moving your own body weight, your body weight has a direct impact on how difficult the exercise feels.

How Many Pullups Should You Do?

The appropriate number depends on your strength and goals.

If you're a beginner, even a few controlled repetitions can provide a useful workout. You can gradually increase the number of repetitions as your strength improves.

For building muscle and strength, several sets performed with good technique can work well. You don't need to perform hundreds of repetitions.

Quality matters more than chasing a specific number.

Pullups for Beginners

If you can't perform a full pullup yet, start with easier variations.

Assisted Pullups

Resistance bands or an assisted pullup machine can reduce the amount of weight you need to lift.

Negative Pullups

Jump or step into the top position and slowly lower yourself. This trains the muscles involved in the pulling movement while allowing you to work with a full range of motion.

Scapular Pullups

Scapular pullups involve hanging from the bar and moving your shoulder blades while keeping your arms relatively straight. They can help you learn to control your shoulders during pulling movements.

As you become stronger, gradually reduce assistance until you can perform full pullups.

Pullup Variations

Weighted Pullups

Once regular pullups become easy, adding weight can make the exercise significantly more challenging.

Wide-Grip Pullups

A wider grip changes the movement and can provide a different training stimulus for the upper body.

Close-Grip Pullups

A closer hand position can increase the contribution from the arms while still training the back.

Neutral-Grip Pullups

A neutral grip places your palms facing each other. This variation can feel more comfortable for some people.

Chin-Ups

Chin-ups use an underhand grip and generally involve more biceps than a traditional overhand pullup.

Pullups vs. Chin-Ups

Pullups and chin-ups look similar but use different grips.

Pullups generally use an overhand grip, while chin-ups use an underhand grip. Both train the back and arms, but chin-ups typically allow greater contribution from the biceps.

You can include both in your training rather than treating one as universally better.

Common Pullup Mistakes

Using Too Much Momentum

Swinging and kicking can make repetitions easier but reduces the amount of controlled work you're performing.

Not Using a Full Range of Motion

Partial repetitions can have their place, but consistently cutting repetitions short makes it harder to track your progress.

Dropping Too Quickly

The lowering phase should be controlled rather than simply dropping from the top.

Chasing Repetitions

Performing more repetitions isn't always better if your technique deteriorates. Focus on quality before quantity.

How to Get Your First Pullup

If you can't perform one yet, focus on building pulling strength consistently.

Practice assisted pullups, negative pullups, and rowing movements while gradually reducing assistance. Strengthening your grip can also help.

Don't worry if your progress seems slow at first. Your first pullup can take time, especially if you're new to upper-body pulling exercises.

Pullups and Other Exercises

Pullups are an excellent upper-body pulling exercise, but they don't have to be your only movement.

I also use exercises such as decline pushups and incline bench press to train my upper body, while barbell deadlifts and box squats help develop overall strength.

Frequently Asked Questions

Are pullups good for building muscle?

Yes. Pullups can effectively train the back, biceps, forearms, and core when performed consistently and progressively.

Are pullups difficult?

Pullups can be challenging because you're lifting your own body weight. Your strength, body weight, grip, and training experience all affect how difficult they feel.

Can beginners do pullups?

Yes, although beginners may need to start with assisted or negative pullups before performing full repetitions.

Do pullups build your back?

Yes. The latissimus dorsi and several other back muscles work heavily during pullups.

Are pullups better than chin-ups?

Neither is universally better. Pullups emphasize an overhand pulling pattern, while chin-ups generally allow greater biceps involvement. Both can be useful.

Final Takeaway

Pullups are a simple but demanding exercise for building upper-body pulling strength. They train your back, arms, grip, and core while requiring very little equipment.

If you can't perform a full pullup yet, don't worry. Assisted pullups and negative repetitions can help you build the strength needed to eventually perform them.

If you can already do pullups, focus on improving your technique, adding repetitions, or eventually adding weight.

The goal isn't simply to do more pullups. It's to become stronger while maintaining control over every repetition.