CompoundBodyweight
Pull-Up
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 6–10 reps (65–80% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 4–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
📋How to Perform
- Grasp a pull-up bar with overhand grip wider than shoulders
- Hang with arms fully extended and legs straight or bent
- Engage your core and pull shoulder blades down and back
- Pull yourself up by driving elbows down and back
- Pull until chin is above the bar or chest touches bar
- Focus on using back muscles rather than just arms
- Pause at top for 1 second and squeeze lats hard
- Slowly lower with control to full extension
💡Coaching Cues
- ✓
Pull with back not just arms
- ✓
Chin above bar
- ✓
Squeeze lats at top
- ✓
Control descent - take 2-3 seconds
- ✓
Full extension at bottom
- ✓
Core stays tight - no swinging
⚠️Common Mistakes
- ✗
Using momentum or kipping
- ✗
Pulling with arms only - back must lead
