Pull-Up
Pull-Up 1RM Calculator
Estimate your one-rep max
Pull-Up Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 55 | 80 | 115 | 160 | 205 |
| 130 kg | 55 | 85 | 120 | 165 | 215 |
| 140 kg | 60 | 85 | 125 | 170 | 220 |
| 150 kg | 60 | 90 | 130 | 180 | 230 |
| 160 kg | 65 | 90 | 130 | 185 | 235 |
| 170 kg | 65 | 95 | 135 | 190 | 240 |
| 180 kg | 65 | 95 | 140 | 195 | 250 |
| 190 kg | 70 | 100 | 145 | 200 | 255 |
| 200 kg | 70 | 105 | 150 | 205 | 265 |
| 210 kg | 75 | 105 | 150 | 210 | 270 |
| 220 kg | 75 | 110 | 155 | 215 | 280 |
How to Perform the Pull-Up
Hang from a pull-up bar with a pronated (overhand) grip slightly wider than shoulder width. Start from a dead hang with arms fully extended. Initiate the pull by depressing and retracting your shoulder blades, then drive your elbows down toward your hips. Pull until your chin clears the bar, pause briefly, then lower yourself under control back to a full dead hang.
Muscle Activation
The pull-up is primarily a lat-dominant exercise, making it one of the best movements for developing back width. The biceps brachii and brachioradialis are key synergists. The rhomboids and lower traps work to retract and depress the scapulae. The core musculature stabilizes the body throughout the movement, preventing excessive swinging.
Common Mistakes
- Using kipping or excessive swinging to generate momentum instead of strict pulling.
- Not achieving full range of motion, either not going low enough or not pulling high enough.
- Shrugging the shoulders up toward the ears rather than keeping them depressed.
- Flaring the elbows forward instead of driving them down and back.
Variations
Chin-ups use a supinated grip and increase bicep involvement. Wide-grip pull-ups emphasize the outer lats. Neutral-grip pull-ups are often the most shoulder-friendly variation. Weighted pull-ups add external resistance for advanced trainees. Band-assisted pull-ups provide a regression for those building up to unassisted reps.
Programming Tips
Aim for 3-5 sets to near failure, 2-3 times per week. Once you can perform 12-15 strict pull-ups, begin adding weight with a dip belt. If you cannot yet do a pull-up, use band assistance, negatives, or lat pulldowns to build the necessary strength.