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. Also known as strict pull up, strict pullup, spu. Primary muscles: lats, biceps. Scored by reps. Featured in Strict Pull-Up Day, The Pull-Up Test.
Strict Pull-up
also strict pull up, strict pullup, spu
Pull-up with no kip — dead hang to chin over bar using upper-body strength only
Category
Gymnastics bodyweight work on a bar, rings or the floor
Logged as
Reps the field Fiz records for this movement
Primary muscles
latsbiceps
Secondary
upper backforearmscore
Appears in
Strict Pull-Up Day, The Pull-Up Test on Fiz
Scaling ladder
3 harder, 2 easier
Strict Pull-upWorks lats, biceps
Banded Pull-upPull-up with resistance band assistance
Ring RowHorizontal rowing on rings
Workouts using the strict pull-up
2 on FizFrequently asked
7 answersWhat 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.
What else is the Strict Pull-up called?
Strict Pull-up is also written strict pull up, strict pullup, spu. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.
What workouts include the Strict Pull-up?
Strict Pull-Up Day, The Pull-Up Test. All free to log on Fiz.