Pull-Up
The Pull-Up is a bodyweight exercise that primarily targets the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Pull-Up
- 1Grab the bar with your hands a bit wider than shoulder-width, palms facing away, hang with your arms straight, chest lifted, shoulders pulled slightly down away from your ears, and tighten your abs and glutes. Take a steady breath in and keep your body still, without swinging.
- 2Pull your chest up toward the bar by driving your elbows down toward your ribs, exhaling as you rise until your chin is over the bar. Pause briefly at the top, then lower yourself back down under control for about 2–3 seconds, inhaling as you return to a full stretch without letting your shoulders shrug up by your ears or losing tension in your core.
Coach tips
- Think about pulling your elbows down and back instead of just trying to lift your chin to the bar to really feel your back working.
- Keep your legs still and your body tight to avoid swinging or using momentum to get up.
- If you can’t yet do a full pull-up, start with band-assisted pull-ups or use a step to control the lowering part only until you build enough strength.
Train lats smarter
One rep, one set. Hypro turns the Pull-Up into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Pull-Up weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Pull-Up fits right into proven hypertrophy and strength templates.
