Pull up
The pull-up is an upper-body exercise where you lift your body using a horizontal bar.
- 45 secDuration
- 1 × 8Reps
- Gym Power Tower With Pull-Up Bar, Wall-Mounted Pull-Up BarEquipment
Muscles Targeted
- Upper back
- Bicep
How to Perform
- Grip bar with palms forward.
- Hang with arms fully extended.
- Pull body up towards bar.
- Chin clears the bar.
- Lower body with control.
- Repeat until desired reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Standing Lat Pulldown
moderatePerform a lat pulldown movement while standing, engaging your back muscles.
- Upper back
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Cable Seated Row
challengingA compound exercise for the back using a cable machine.
- Upper back
- Bicep
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Barbell Bent Over Row
challengingA compound exercise for the back using a barbell.
- Upper back
- Bicep
- Lower back