Strict Pull-up is a gymnastics movement on Fiz. Pull-up with no kip — dead hang to chin over bar using upper-body strength only. Primary muscles: lats, biceps. Scored by reps.
Muscles Worked
Primary
latsbiceps
Secondary
upper backforearmscore
Scoring
repstracked
Scaling Alternatives
Easier
Frequently Asked
What muscles does the Strict Pull-up work?
Strict Pull-up primarily works lats, biceps, with secondary engagement of upper back, forearms, core.
How do you do a Strict Pull-up?
Pull-up with no kip — dead hang to chin over bar using upper-body strength only.
How is the Strict Pull-up scored?
On Fiz, Strict Pull-up is tracked by reps. Log your reps, weight, distance, or time and build a movement history that powers leaderboards and PRs.
What's an easier alternative to the Strict Pull-up?
Easier scaling options include Banded Pull-up, Ring Row. Each is a standalone movement in the Fiz glossary you can swap into any workout.
What's a harder progression from the Strict Pull-up?
Progress to Weighted Pull-up, Pull-up, Chest-to-Bar when Strict Pull-up feels light.