Bodyweight Pullups
Also called pullup, overhand pull-up, bodyweight pull-up
Quick answer
The pull-up is a bodyweight exercise where you hang from a bar with an overhand grip and pull yourself up until your chin clears the bar, then lower to straight arms. It mainly works the lats and biceps, along with the upper back and forearms.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Bodyweight Pullups
- 1
Grab the bar with an overhand grip, palms facing away, hands about shoulder width or slightly wider, and hang with your arms straight.
- 2
Brace your abs, keep your legs still (straight, or knees slightly bent with ankles crossed) and pull your shoulders down away from your ears.
- 3
Pull your elbows down toward your ribs to lift your body until your chin clears the bar.
- 4
Pause briefly at the top without swinging.
- 5
Lower yourself under control until your arms are fully straight again.
Form cues
- Start each rep from a full hang, then set your shoulders down.
- Think about driving your elbows down toward your back pockets.
- Lift your chest toward the bar instead of reaching with your chin.
- Keep your legs quiet and your abs tight so your body doesn't swing.
- Take about two to three seconds to lower yourself.
Breathing: Breathe out as you pull your chin up over the bar; breathe in as you lower yourself back to a full hang.
Common Bodyweight Pullups mistakes
Half reps that never reach straight arms
Lower all the way to a full hang on every rep, even if that means fewer reps.
Kicking or swinging the legs for momentum
Squeeze your glutes and abs and pause at the bottom so each rep starts from a still hang.
Craning the neck to get the chin over
Pull until your chin clears the bar with your neck neutral, lifting your chest rather than your chin.
Shoulders shrugged up toward the ears
Pull your shoulders down and back before the elbows bend, and keep them there as you rise.
Dropping quickly on the way down
Control the lowering, since that half of the rep builds strength too.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strengthadd weight once 6 is easy | 3–5 | 3–6 | 2–3 min |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Beginnersband-assisted, machine-assisted or slow negatives | 1–3 | 8–12 | 60–90 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Bodyweight Pullups variations and alternatives
Variations
- Wide Grip Pullups
A wider grip shortens the range and many people find it harder.
- Chin-up
An underhand, palms-facing-you grip that brings the biceps in more and is often easier.
- Assisted pull-up
A band or assisted machine takes off some bodyweight so you can train full reps.
- Negative pull-up
Jump or step to the top and lower slowly to build strength for full reps.
Alternatives
- Lat Pulldown
The same pulling pattern with an adjustable weight, ideal while building to pull-ups.
- Underhand Cable Pulldowns
A cable pulldown that mirrors the chin-up grip.
- Smith Machine Inverted Row
A horizontal bodyweight pull that is easier to scale by changing your body angle.
- Bodyweight Hang
Builds the grip and shoulder strength needed to hang for a full set.
Bodyweight Pullups FAQ
What muscles do pull-ups work?
Pull-ups mainly work the latissimus dorsi, the large muscles on the sides of your back, with your biceps helping to bend the elbows. Your middle and lower trapezius, rhomboids and rear shoulders pull your shoulder blades down and back, your forearms hold your grip, and your abs keep your body from swinging.
Pull-up vs chin-up: what's the difference?
A pull-up uses an overhand grip with palms facing away, while a chin-up uses an underhand grip with palms facing you. Both work the lats and biceps, but chin-ups put a bit more load on the biceps and most people can do a few more of them. Pull-ups are a little more back-focused. Both are worth including.
How can I do my first pull-up?
Build the strength with lat pulldowns, inverted rows and band- or machine-assisted pull-ups, 2–3 times a week. Add slow negatives: step up so your chin is over the bar, then take 3–5 seconds to lower to a full hang. Practice hanging from the bar to build grip. Reduce the assistance gradually as you get stronger.
How many pull-ups should I be able to do?
There is no single number, because bodyweight, experience and limb length all matter. For many beginners, one clean pull-up from a full hang is a meaningful first goal, and 5–10 strict reps is a solid level for regular lifters. Track your own best set and aim to add a rep over time rather than comparing with others.
Are pull-ups better than lat pulldowns?
Neither is strictly better. Pull-ups make you lift your whole body and also train grip and trunk control. Lat pulldowns let you set any weight, so they suit beginners and higher-rep work. Many programs use both: pull-ups for strength, pulldowns to add volume or to build up to pull-ups.
Sources
Read more
- Easy Steps To Master Your First Pull-upWhen you’re a beginner to the pull-ups, it can seem like there’s no middle-ground between dangling like dead meat at the butchers and then suddenly being able to bust out ten perfect reps. Thankfully, there is way that will help you build up the necessary strength to execute a full pull-up.5 min read
- 3 Reasons Why Pull-Ups Aren’t Suitable for HypertrophyThinking of using the pull-ups to build your back? Yeah ... not a great idea. Find out why - and what you should do instead - right here.5 min read
- Do These 3 Back Exercises for a Massive BackDespite how big the back may look or the sheer number of muscles it comprises, there are only 3 back exercises you need to absolutely blow it up.7 min read
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