What should I feel during Pull-up?

Lats engage first; chest comes to bar as elbows pass the ribcage.

What are common mistakes with Pull-up?

Kipping — removes lats from the movement; Chin barely clearing bar — cutting range short; Losing shoulder position at the top of the rep

How do I progress Pull-up?

Add a dip belt; progress to archer or L-sit pull-up.

What can I do instead of Pull-up?

Lat pulldown, Assisted pull-up machine, Negative pull-up

Pull-up

Overhand grip just outside shoulders, dead hang start, elbows drive down.

family=pull uppattern=vertical pullforce=pullmechanic=compoundequipment=body_weight

Muscles

muscle emphasis · training guidance

latsPRIME

mid back68

biceps56

rear delts44

Primary: lats
Supporting: mid back, biceps, rear delts

Mechanics

Pattern: vertical pull
Equipment: pull-up bar, bodyweight
Geometry: 150° Pull Pivot
Target feel: Lats engage first; chest comes to bar as elbows pass the ribcage.
Progression: Add a dip belt; progress to archer or L-sit pull-up.
Regression: Negative pull-up or band-assisted pull-up to build the pattern.

Common errors

Kipping — removes lats from the movement
Chin barely clearing bar — cutting range short
Losing shoulder position at the top of the rep

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Lat pulldown
Assisted pull-up machine
Negative pull-up

Archer pull-up Same pattern: vertical pull · Shared equipment: bodyweight
One-arm pull-up progression Same pattern: vertical pull · Shared equipment: bodyweight
Banded lat pulldown Same pattern: vertical pull
Single-arm lat pulldown Same pattern: vertical pull
90/90 hip rotation and ankle CARs Shared equipment: bodyweight

See all 36 lats exercises in the Atlas

Progression ladder

Beginner / regression: Negative pull-up or band-assisted pull-up to build the pattern.
Standard: Pull-up
Advanced / progression: Add a dip belt; progress to archer or L-sit pull-up.

Atlas metrics

Movement pattern: vertical pull
Primary target: lats
Supporting muscles: mid back, biceps, rear delts
Equipment: pull-up bar, bodyweight
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Joint-profile source set: This exercise maps to the repository's sourced vertical-pull record with pullup-bar support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

Range of Motion Reference

FAQ

How do I set up Pull-up?: Overhand grip just outside shoulders, dead hang start, elbows drive down.
What should I feel during Pull-up?: Lats engage first; chest comes to bar as elbows pass the ribcage.
What are common mistakes with Pull-up?: Kipping — removes lats from the movement; Chin barely clearing bar — cutting range short; Losing shoulder position at the top of the rep
How do I progress Pull-up?: Add a dip belt; progress to archer or L-sit pull-up.
What can I do instead of Pull-up?: Lat pulldown, Assisted pull-up machine, Negative pull-up