Pull-upsTarik Badan
Pulling your whole bodyweight up to a bar. One of the clearest signs of real upper-body strength.
How to do it
Setup. Hang from a bar with an overhand grip a little wider than your shoulders, shoulders pulled down.
- Pull your chest towards the bar, elbows heading to your back pockets.
- Get your chin over the bar.
- Lower all the way to a full hang.
Most common mistake
Kicking and swinging. If you can't do one yet, start with slow lowering reps from the top.
Coach's tip
A resistance band looped under your knee takes off some of your weight.
Progression path
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 3-5 reps | 120s |
| Intermediate | 4 sets | 6-10 reps | 120s |
| Advanced | 5 sets | 10-15 reps | 120s |
Get it in a plan
FitAI Coach places pull-ups on the right days with the right volume for your level.
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