Lats
Pullups
A bodyweight vertical pull where you raise your chin above a bar, building the lats, upper back and arms.
Energy burned
≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min
Estimate range 16–27 kcal (±25 %)
Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Grasp a pull-up bar with an overhand grip slightly wider than your shoulders.
- 2Hang with your arms fully extended and your legs slightly bent behind you.
- 3Pull your shoulder blades down slightly to engage your back.
How to perform
- 1Pull your elbows down toward your sides to lift your chest toward the bar.
- 2Continue until your chin is above the bar.
- 3Pause briefly at the top.
- 4Lower yourself slowly until your arms are straight.
- 5Repeat without swinging.
