Pull-Up
Overhand pull-ups. The fundamental pull for wide, powerful lats. It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
In Flawless, Gold, the third of eight ranks, starts at 14 reps in one set for men aged 23–39 and 11 for women.
How to do Pull-Up
- Hang from the bar with an overhand grip slightly wider than your shoulders, arms straight, feet off the floor.
- Pull your chest up towards the bar by driving the elbows down, until your chin clears it.
- Keep the chest up and look at the bar; don't kick or swing the legs to help.
- Lower yourself with control all the way to straight arms before the next rep.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Secondary | Biceps | Biceps brachii |
| Secondary | Rear deltoid | Deltoideus posterior |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Back width and the V-taper
- Relative strength — you move your own bodyweight
- Strong grip and forearms as a bonus
Rep standards for Pull-Up
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 7 | 6 |
| Gold | 14 | 11 |
| Platinum | 21 | 17 |
| Diamond | 28 | 22 |
| Obsidian | 35 | 28 |
| Painite | 42 | 34 |
| Antimatter | 70 | 56 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Pull-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
See also: strength rank calculator and how many pull-ups is good.
Similar exercises
Questions
What muscles does Pull-Up work?
It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
How do you do Pull-Up?
Hang from the bar with an overhand grip slightly wider than your shoulders, arms straight, feet off the floor. Pull your chest up towards the bar by driving the elbows down, until your chin clears it. Keep the chest up and look at the bar; don't kick or swing the legs to help. Lower yourself with control all the way to straight arms before the next rep.
How many reps of Pull-Up is good?
In Flawless, Gold starts at 14 reps in one set for men aged 23–39 and 11 for women, Diamond at 28 and 22.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.