Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Back

Pull-Up

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms, traps

You need

Pull-up bar

Also works on the assisted pull-up / dip

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Start from a dead hang
  2. 2Drive elbows down to your ribs
  3. 3Chin over the bar, no kipping

Most common mistake

Half reps that never start from straight arms.

Watch a demo

Good for

  • Ranked #1 for functional, #1 for swimming and #2 for climbing
  • Loads the muscle while it’s stretched
  • Carries straight over to functional

Compare with

vs Neutral-Grip Pull-Upvs Negative Pull-Upvs Weighted Pull-Up
A
For back
#19 of 40
See the full list →
Research
76
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 76
Target tensionStrong
Loaded stretchExcellent
ProgressionGood
Low costStrong

Excellent stretch and pull, but you’re stuck with bodyweight until you can add load.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

None yet
needed to post
280