A Typical Session
24 Min
Warm-up
5m
Main Set
14m
Cooldown
5m
8 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
A classic bodyweight exercise that builds upper-body strength and V-taper by targeting the lats and supporting muscles.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
90s
How to Perform
- 1.Grab a pull-up bar with an overhand grip, hands slightly wider than shoulder-width.
- 2.Hang fully extended with core tight.
- 3.Pull yourself up until your chin clears the bar.
- 4.Lower slowly to starting position.
Pro Tips
- •Engage lats first, not biceps.
- •Avoid swinging — move under control.
- •Use an assisted machine if needed.
Equipment
Pull-up Bar
Safety
Avoid jerky movements; control both up and down phases.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.