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TIERS

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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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
S
For functional
#1 of 44
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Research
85
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 85
Transfer · 45%5/5
Injury protection · 30%3/5
Practicality · 25%5/5

The base for kipping, chest-to-bar and muscle-ups.

How scores work

Machine taken? Swap to

  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell
  • AHollow HoldBodyweight

Takes

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