Pull Up
The pull-up is a compound pulling exercise where you hang from a bar and pull your chin above it. It builds the lat, bicep, and grip strength that directly transfer to HYROX Sled Pull, SkiErg, and Farmers Carry performance.
Movement and technique
A pull-up is a vertical pulling exercise from an overhead bar, usually beginning with the body suspended and ending when the selected range is completed. Shoulder, elbow, forearm and trunk muscles contribute. Grip, range and assistance change the task; no one grip or chest-to-bar endpoint is required for every training purpose.
ACSM resistance-training position stand 2026 · OpenStax upper-limb anatomy · ACE pull-up exercise library
Scaling and limits
Use assistance, a controlled partial range or a related pull when a full repetition is not yet suitable. Progress repetitions, range or load gradually while tolerating the shoulder and elbow position. Pull-ups can build pulling strength, but no repetition benchmark or timeline applies universally and they do not guarantee posture, injury prevention or transfer to Sled Pull, SkiErg or HYROX® performance.
ACSM resistance-training position stand 2026 · OpenStax upper-limb anatomy · ACE pull-up exercise library
FAQ
Which grip is best?
No grip is best for every person and purpose.
ACSM resistance-training position stand 2026 · OpenStax upper-limb anatomy · ACE pull-up exercise library
Do I need chest to bar?
Only if that endpoint belongs to the selected task.
ACSM resistance-training position stand 2026 · OpenStax upper-limb anatomy · ACE pull-up exercise library
Do pull-ups guarantee race transfer?
No. Transfer depends on the wider programme and task.
ACSM resistance-training position stand 2026 · OpenStax upper-limb anatomy · ACE pull-up exercise library
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