FitnessAIPull-ups
Home › Exercises › Back › Pull-ups
How to do it
Pronated grip for lats, supinated for biceps
Muscles worked
Mainly espalda. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Vertical pull
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- High (1.5 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
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
More Vertical pull exercises
Add it to your routine
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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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