Pull-ups

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How to do it

Pronated grip for lats, supinated for biceps

Muscles worked

Mainly espalda. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Conventional deadlift
• Lat pulldown
• Barbell row
• Single-arm dumbbell row
• Seated cable row

Add it to your routine

FitnessAI can generate a personalized routine that includes Pull-ups based on your level, goal and available days.

Frequently asked questions

What muscles does Pull-ups work?

Pull-ups mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Pull-ups should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).

Is Pull-ups good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.

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