Pull-ups: The complete guide to getting stronger and making progress

What is a pull-up?

The pull-up is a vertical pulling exercise in which the practitioner primarily uses upper body strength to lift their own weight.

• The movement generally begins with a dead hang from a bar.
• It then involves pulling the body upwards before returning to the starting position in a controlled manner.

Unlike some machine exercises, the pull-up requires moving and stabilizing one's own body in space. This makes it a particularly interesting exercise for developing relative strength, i.e., the ability to produce force relative to one's own body weight.

The difficulty therefore depends directly on the practitioner's weight, but also on their strength level, technique, and the chosen variation.

Why incorporate pull-ups into your training?

Pull-ups can be incorporated into various types of training: strength training, physical preparation, bodyweight training, or general strengthening.

They help to work on:

• pulling strength;
• back muscles;
• arms;
• grip strength;
• upper body stability;
• body control.

They also have an interesting advantage: they can evolve with the practitioner's level. A beginner can start with an assisted variation, while an experienced practitioner can increase the difficulty with a weighted pull-up.

Which muscles are worked during pull-ups?

When talking about pull-ups, the latissimus dorsi is often the first muscle that comes to mind. It indeed plays a major role in the movement, but it's not the only one working.

A pull-up engages several muscle groups simultaneously.

The main muscles engaged

• The latissimus dorsi strongly contributes to the pulling movement and helps bring the arm closer to the body.
• The biceps and other elbow flexors also play a significant role. They participate in the elbow flexion necessary to bring the body closer to the bar.
• The forearm and hand muscles play an essential role in grip. After all, before pulling your body up, you must first be able to hold firmly onto the bar.
• The muscles surrounding the shoulder blades and shoulder girdle also participate in controlling and stabilizing the movement.
• Finally, the core muscles help maintain the body in a stable position during the exercise.

It is therefore more accurate to consider the pull-up as a global upper body movement rather than an exercise designed to isolate a single muscle.

Do pull-ups work the abs?

The core muscles primarily act to stabilize the body and limit unwanted movements. The more the practitioner controls their position, the more they must be able to maintain a certain body tension during the repetition.

This explains why a well-controlled pull-up can require significant core engagement.

How to do a pull-up correctly?

The quality of a pull-up is not just about successfully getting your chin above the bar.

A clean movement starts with a good position and ends with a controlled descent.

The starting position

• Start by gripping the bar firmly with your chosen grip.
• The body should be sufficiently braced to avoid immediately swinging.
• The legs can remain slightly bent or in a position adapted to the equipment's configuration, but the goal remains to maintain overall body control.

Before you start pulling, take the time to position yourself correctly.

The pulling phase

• Pull your body towards the bar, aiming to engage your upper back and bring your elbows close to your body.
• The body should remain as stable as possible.

If you have to swing forcefully to complete each repetition, the chosen variation is probably too difficult for your current level.

The descent

• Once you reach the top position, control the descent.

Avoid letting yourself drop under the bar. A controlled descent allows you to maintain control of the movement and work through the entire repetition.

The eccentric phase is often neglected by beginners, even though it is an important part of the exercise.

Common mistakes

Certain mistakes are regularly made during pull-ups:

• excessively using the legs to create momentum,
• swinging the body with each repetition,
• reducing the range of motion to artificially increase the number of repetitions,
• losing control during the descent,
• trying to progress too quickly,
• using a variation that is too difficult.

The best indicator is therefore not just the number of repetitions performed.

Good progress starts with repetitions that you can truly control.

Which grip to choose for pull-ups?

There are several ways to hold a pull-up bar. The three most common grips are pronated, supinated, and neutral.

The best grip depends on your level, your goal, your comfort, and the equipment you have.

Pronated grip pull-up

In a pronated grip pull-up, the palms of the hands face forward.

This is one of the most classic variations. It requires good pulling capacity and effectively works all the muscle chains involved in the movement.

This variation is particularly useful for developing strength specific to classic pull-ups.

Supinated grip pull-up

The supinated grip pull-up is performed with palms facing towards you.

This position generally allows for significant involvement of the elbow flexor muscles, especially the biceps.

It may seem more accessible to some people, but this depends heavily on individual level and characteristics.

However, it would be incorrect to present the supinated grip pull-up as an exercise that only works the biceps. The back remains largely involved in the movement.

Neutral grip pull-up

With a neutral grip, the palms face each other.

This position offers a different sensation and can be particularly interesting for people who appreciate this hand and shoulder configuration.

The neutral grip is also an excellent way to vary your training.

Which grip to choose?

There is no perfect grip for everyone.

If you're a beginner, choose a variation that you can perform with controlled technique and without pain.

If your goal is to develop your strength, you can progressively work on several grips to become more versatile.

Variety can also be interesting to avoid always repeating the exact same movement.

Pull-up variations for progression

One of the great advantages of the pull-up is that its difficulty can be significantly modified without abandoning the pulling movement.

Australian pull-up

The Australian pull-up is performed with the feet on the ground and the body positioned under a bar.

Instead of lifting one's entire weight in a vertical position, the practitioner pulls their body at a more or less significant angle.

This configuration makes it easier to adapt the difficulty.

The closer the body is to horizontal, the more demanding the exercise can become. Conversely, a more upright position generally reduces the difficulty.

The Australian pull-up is thus a good option for learning to pull with the upper body while keeping part of the body weight on the ground.

Assisted pull-up

The assisted pull-up allows for reducing the difficulty of the movement to practice a more accessible version of the pull-up.

Assistance can be obtained with a specific machine or with an elastic band.

The goal is to be able to perform technically correct repetitions without having to compensate for lack of strength with uncontrolled movements.

Pull-up with resistance band

The resistance band for pull-ups is widely used to support progression towards bodyweight pull-ups.

It provides assistance that helps to reduce the actual load moved.

To use it effectively, it is best to choose a resistance that allows for a good range of motion and controlled technique.

As you progress, the goal will be to gradually reduce the assistance.

For example, a practitioner can move from a very strong resistance band to a less resistant one before finally performing their first unassisted repetitions.

Negative pull-up

The negative pull-up focuses on the eccentric (lowering) phase of the movement.

To perform it, you can use a support to start directly in the top position. Then, simply control the descent for as long as possible.

This variation is particularly interesting for learning to control your weight and gradually developing the capacities necessary for a full pull-up.

How to progress when you can't do a pull-up yet?

The first thing to understand is that it's not necessary to immediately succeed at a full pull-up.

Progression can be built step by step.

Start by strengthening your pulling ability

The Australian pull-up can help you learn the pulling movement while progressively working on upper body strength.

Other pulling exercises can also complement the training, depending on your program.

Use assistance

Resistance bands or an assisted pull-up machine allow you to perform the movement with adapted difficulty.

The goal is to maintain a technique that is sufficiently close to that of a classic pull-up.

Work on the negative phase

Negative pull-ups then help strengthen your ability to control the descent.

This step can be particularly useful for learning to control your body weight.

Gradually reduce assistance

This is where progression truly becomes interesting.

The goal is not to perform pull-ups indefinitely with a very strong resistance band.

You need to gradually decrease the assistance.

A progression might therefore look like this:

• Australian pull-up
• Assisted pull-up
• Negative pull-up
• Less assistance
• Bodyweight pull-up

The speed of progress will obviously depend on your starting level, training frequency, body weight, recovery, and many other factors.

Therefore, there is no universal timeframe for achieving your first pull-up.

How to make pull-ups harder?

Once you can perform several controlled bodyweight repetitions, it's possible to continue progressing.

Difficulty can be increased in various ways:

• performing more repetitions,
• gradually increasing training volume,
• improving the quality and control of repetitions,
• using a more demanding variation,
• gradually adding external load.

Weighted pull-up

The weighted pull-up involves adding weight to your body.

It is generally for practitioners who have already mastered the classic pull-up.

The principle is simple: if moving your own body weight becomes relatively easy, adding weight increases the resistance of the movement.

However, there's no need to rush into weighted pull-ups.

Before adding weight, make sure you have mastered stable technique and an appropriate range of motion for your goal.

Weight should be considered as a progression, not a goal to be reached as quickly as possible.

Which pull-up bar to choose?

The choice of a pull-up bar primarily depends on your space, your setup, and the intended use.

A fixed or wall-mounted bar may be suitable for a permanent installation. A bar designed for a doorway may be more practical in a home where modifications are not possible.

Before using a pull-up bar, always check:

• compatibility with the support;
• stability of the installation;
• maximum load indicated;
• quality of fastenings;
• general condition of the equipment.

A pull-up bar should be considered a safety equipment as much as a strength training accessory.

An improperly installed bar can lead to a fall. It is therefore essential to follow the manufacturer's instructions and never exceed the limits specified for the equipment.

Mistakes to avoid when doing pull-ups

Effective progression also involves avoiding certain mistakes.

Neglecting technique

An extra repetition is of little value if performed with a technique completely different from that used in previous repetitions.

Using too much momentum

Swinging can help you get through a difficult section, but it reduces control of the movement.

Trying to progress too quickly

The body needs time to adapt. Too rapid a progression can also make recovery more difficult.

Neglecting recovery

Chaining sessions without allowing the body enough time to recover doesn't necessarily lead to faster progress.

Ignoring pain

Muscle fatigue related to training and unusual pain should not be confused.

In case of persistent pain, injury, or a particular health problem, consult a qualified healthcare professional before continuing or modifying your training.

Pull-ups: A complete guide to progress and strengthen: In summary

The pull-up is a comprehensive exercise for strengthening the back, arms, shoulders, and core muscles. It can be adapted to all levels through different variations: Australian pull-up, assisted machine, resistance band, or negative pull-up.

To progress, the goal is simple: start with an adapted difficulty, master the technique, then gradually reduce assistance before moving on to bodyweight pull-ups.

Once pull-ups are mastered, weighted pull-ups allow you to further increase difficulty and continue to build strength.

Whatever your level, consistency and gradual progression remain the keys to success and improving your pull-ups.