Pull-up is a gymnastics movement on Fiz. Strict pull-up on bar. Also known as kipping pull up, pullup. Primary muscles: lats, biceps. Scored by reps. Featured in Angie, Badger, Barbara, Baseline, Bell Tower, Chelsea, Cindy, Cindy, Daniel, Eva, Fifty Strict Pulls, Fran.
Gymnastics

Pull-up

also kipping pull up, pullup

Strict pull-up on bar

Category
Gymnasticsbodyweight work on a bar, rings or the floor
Logged as
Reps
Primary muscles
Lats, biceps
Secondary
Upper back, forearms, core
Appears in
Angie, Badger, Barbara and 9 other workouts on Fiz

How to do a pull-up

3 steps
  1. Hang from the bar with your hands just outside your shoulders and your arms completely straight.
  2. Pull until your chin is clearly over the bar, squeezing the shoulder blades down and back rather than shrugging up.
  3. Lower under control all the way back to a dead hang before the next rep.

What counts as a rep

Movement standard
  • The rep starts from a full dead hang with elbows locked out. A bent arm at the bottom is the most commonly missed half of the standard.
  • The chin must break the horizontal plane of the bar, over it rather than level with it.
  • Kipping and butterfly variations are legal in most workouts. The bottom and top positions do not change, only how you travel between them.

Common faults

2 faults

The bottom of each rep creeps higher as fatigue sets in, so the last reps travel two thirds of the distance.

FixPause for a beat at the bottom of every third rep. It is slower and it keeps the set legal.

The chin cranes forward to meet the bar instead of the body rising to it.

FixAim your collarbones at the bar. If the neck is doing the work, the pull has already stopped.

Scaling ladder

3 harder, 3 easier
Weighted Pull-upPull-up with added weight Chest-to-BarPull-up with chest touching bar Muscle-upAdvanced gymnastics movement
Pull-upWorks lats, biceps
Banded Pull-upPull-up with resistance band assistance Jumping Pull-upPull-up with jump assist from box Ring RowHorizontal rowing on rings

Workouts using the pull-up

12 on Fiz
AngieFor Time BadgerFor Time BarbaraRest + For Time BaselineFor Time Bell TowerFor Time ChelseaEMOM
Show all 12 workouts CindyAMRAP CindyAMRAP DanielFor Time EvaFor Time Fifty Strict PullsFor Time FranLadder

Frequently asked

6 answers
What muscles does the Pull-up work?
Pull-up primarily works lats, biceps, with secondary engagement of upper back, forearms, core.
How do you do a Pull-up?
Hang from the bar with your hands just outside your shoulders and your arms completely straight. Pull until your chin is clearly over the bar, squeezing the shoulder blades down and back rather than shrugging up. Lower under control all the way back to a dead hang before the next rep.
What counts as a rep on the Pull-up?
The rep starts from a full dead hang with elbows locked out. A bent arm at the bottom is the most commonly missed half of the standard. The chin must break the horizontal plane of the bar, over it rather than level with it. Kipping and butterfly variations are legal in most workouts. The bottom and top positions do not change, only how you travel between them.
What's an easier alternative to the Pull-up?
Scale it to Banded Pull-up, Jumping Pull-up or Ring Row.
What's a harder progression from the Pull-up?
Progress to Weighted Pull-up, Chest-to-Bar or Muscle-up once the Pull-up is comfortable.
What else is the Pull-up called?
Pull-up is also written kipping pull up, pullup. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.
Gymnastics movementsThe other 35 entries in this category The full movement library221 movements, with muscles worked and scaling both ways Log the pull-up in FizFree on iOS and Android