How to Do Pull Up

Pull Up is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue. It is a vertical pull, bilateral movement.

Also known as Pull-Up, Standard Pull Up, pull ups, pullup, chin over bar pull up.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

Movement

Vertical pull, bilateral

01 / Move with control

How to perform

How to do Pull Up

  1. 01Grip the pull up bar with hands slightly wider than shoulder-width and palms facing away.
  2. 02Hang with arms fully extended and engage the scapula by pulling them down and back.
  3. 03Drive the elbows toward the floor to lift the chest toward the bar.
  4. 04Clear the bar with the chin while keeping the legs straight or crossed.
  5. 05Lower the torso until the elbows reach full extension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Pull Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Imagine pulling the elbows down into the back pockets to maximize lat engagement rather than just pulling with the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Pull Up questions

What muscles does Pull Up work?

Pull Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Pull Up correctly?

Grip the pull up bar with hands slightly wider than shoulder-width and palms facing away. Hang with arms fully extended and engage the scapula by pulling them down and back. Drive the elbows toward the floor to lift the chest toward the bar. Clear the bar with the chin while keeping the legs straight or crossed. Lower the torso until the elbows reach full extension.

What is the A90 coach tip for Pull Up?

Imagine pulling the elbows down into the back pockets to maximize lat engagement rather than just pulling with the biceps.

Is Pull Up suitable for beginners?

Pull Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Pull Up?

No. Pull Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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