Pullups

Lats
Biceps
Upper Back

Equipment: Bodyweight

New to this

Your first pullups

What weight should I start with on the pullups?

Most beginners can't do one yet, and that's the normal starting point rather than a problem to be embarrassed about.

If you can do zero to two, do 5 sets of 1 to 3 reps with long rests, or use the assisted machine. If you can do 5 or more, work in sets of 5 and add reps before you add weight.

Negatives work well early on. Jump to the top, then lower yourself as slowly as you can. Three sets of 3 negatives, twice a week, and most people get their first full rep inside two months.

What usually goes wrong on the pullups?

You swing your legs to get up. Cross your ankles and squeeze them together.

Your chin barely clears the bar and your shoulders shrug up. Pull your shoulder blades down first, then bend your arms.

You stop halfway down between reps. Straighten your arms at the bottom of every rep. Half reps feel productive and build very little.

If you can't do one yet

Chin-ups, palms toward you, are noticeably easier and most people get one of those first. Pulldowns train the same muscles at any weight you like, so they're the place to build the strength.

How to do it

Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.