Pull-Up is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, shoulders, core. Equipment: bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Grip the bar slightly wider than shoulder width with your palms facing forward (pronated).
Hang with your arms fully extended, without swinging.
Initiate the movement by pulling your shoulder blades down and back.
Pull your elbows down to rise until your chin clears the bar.
Lower yourself under control to a full arm hang.

Coaching tip

Depress your scapula first, bring your chin over the bar, and lower under control.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Chin-Up, Wide-Grip Pull-Up
Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row

More back exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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