Pullups
Explanatory Video(2)
Description
An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Latissimus Dorsi
Biceps Brachii
Rhomboid Major
Teres Major
Infraspinatus
Brachialis
Trapezius (Middle)
Trapezius (Lower)
Body Areas
Back
Arms
Back / Rotator Cuff
Equipment
Pull-Up Bar
High Bar
Rings
Progressions
A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.
Dynamic
Advanced
A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.
Dynamic
Advanced
Similar Exercises
Seated pullups are an excellent regression for standard pullups. Sit on the floor or a bench directly under a bar or rings. Grasp the bar with an overhand grip. Keeping your feet on the ground to assist the movement, pull your chest toward the bar by driving your elbows down and back. Focus on engaging your back muscles rather than just pulling with your arms. Control the descent back to the starting seated position.
The exercise is best performed with gymnastic rings
Dynamic
Beginner
Regressions
To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar.
Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.
Dynamic
Beginner
Last updated: 3/6/2026