The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
The lats (the wide muscles at the sides of your back) and the muscles between your shoulder blades. Your biceps help, and your core stops you from swinging.
Common mistakes
- Half reps. Start from straight arms and finish with your chin over the bar. Count only full reps.
- Kipping. Swinging hides missing strength. Keep reps strict until you can do 8 to 10.
- Shrugging at the bottom. Pull the shoulders down first so the lats, not the neck, start the movement.
- Reaching with the chin. Bring your chest toward the bar instead of craning your neck.
Variations
Palms facing you: the biceps help more, so most people can do more reps.
Use a band or the assisted machine until you can do 5 strict reps.
Heavier horizontal pulling for back thickness.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 6–15 | Stop 1–2 reps before failure | 90 s |
| Building up | 3 × 5–8 of the easier version | Clean reps only | 60–90 s |
| Stronger | 3–4 × 6–10 with added weight | 1–3 reps in reserve | 2 min |
Cannot do one yet? Do slow negatives: jump to the top and lower yourself over 3 to 5 seconds, 3 sets of 3 to 5, plus band-assisted reps. Once you can do 12 strict reps, add weight with a belt or a dumbbell between your feet. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
Pull-up vs chin-up: which is better?
Both build the lats. Pull-ups (palms away) lean more on the back and are usually harder; chin-ups (palms toward you) bring in more biceps. Most programs use both.
How do I do my first pull-up?
Train slow negatives, band-assisted pull-ups and rows two or three times a week. Most people get their first strict rep within a few weeks to a couple of months.
How many pull-ups should I be able to do?
There is no single standard, but 5 to 10 strict reps is a solid goal for most lifters, and 15 or more is advanced.
How wide should my grip be?
A little wider than shoulder width. Very wide grips shorten the range of motion and are harder on the shoulders without building more back.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $59.99 once for lifetime. iPhone only.