What equipment do you need for the pull-up?

You need pull up bar to do the pull-up.

What is a good pull-up?

For men, a good pull-up is about 7 reps, the Gold (intermediate) standard in Kovo. Beginners manage around 1 reps, and the Champion standard is 35 reps. For women, it runs from about 1 reps to 35 reps. The tier table above lists every rank.

Back · Pull Up Bar

Pull-up

How to do the pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Pull Up Bar
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Vertical Pull
Mechanic: Compound

Find more:Back exercises Pull-up Bar exercises

How to do it

Hang from pull-up bar with overhand grip. Pull body up until chin is over bar, then lower back down with control. Keep core engaged throughout movement.

1Hang from the bar with a slight shoulder blade depression, then pull yourself up by driving your elbows down; you should feel your lats and upper back contracting
2At the top, squeeze your shoulder blades together and pause before lowering with control
3Keep your core tight and legs still; the movement should feel powerful and controlled

Common mistakes

Don't swing your legs or use momentum to kip yourself up (unless intentionally performing kipping pull-ups)
Avoid shrugging your shoulders or straining your neck at the bottom of the movement
Don't cut the range short, lower fully to an extended position and pull to full chin-over-bar height