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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Pull-Up

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms, traps

You need

Pull-up bar

Assisted pull-up / dip setup →Pull-up bar setup →
How to do itPicture · 3 steps
  1. 1Start from a dead hang
  2. 2Drive elbows down to your ribs
  3. 3Chin over the bar, no kipping

Most common mistake

Half reps that never start from straight arms.

Watch a demo
A
For back
#19 of 40
See the full list →
Research
76
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 76
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%3/5
Low cost · 20%4/5

Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.

How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

None yet
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