There is no definitive data on how many adults can perform a proper pull-up, but two things are clear: they are very difficult and look extremely cool. Long considered an important milestone in one’s fitness journey, pull-ups build upper body strength and look impressive in the gym.
What is a Pull-Up?
To perform a pull-up, a person starts by hanging from a bar with their arms fully extended and feet off the ground; this is also known as a dead hang. From there, they pull themselves up until their chin is over the bar, and then lower with control. “Done well, it’s a controlled, deliberate movement,” says Emily Schofield, a certified personal trainer at Ultimate Performance. “There’s no kicking, jerking or relying on momentum.”
Benefits of Pull-Ups
Pull-ups build upper body strength, particularly in the back, says Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness. “It also helps develop core stability, which prevents the body from swaying during consecutive reps, and improves grip strength,” he says. The muscles most engaged are the latissimus dorsi (lats) and trapezius (traps), along with shoulders, forearms, biceps, triceps, and abdominal muscles. Schofield emphasizes that the lats should do the heavy lifting, not just the arms. Beyond looking impressive, pull-ups improve functional strength, posture, and neuromuscular control.
Can Anyone Do a Pull-Up?
For the most part, yes. Many women doubt this, but Schofield says age or gender should not be a barrier. “I train a client who is in her 70s and she can perform a full set of eight pull-ups with greater strength and control than people half her age,” she says. However, those with shoulder injuries or upper-body joint issues should prioritize rehab first.
How to Start
One common mistake is jumping straight onto the bar. Build foundational strength with exercises like lat pulldowns, bent-over dumbbell rows, single-arm dumbbell rows, wide upright rows, shoulder shrugs, and inverted rows. Even if you can’t complete a pull-up, spend time on the bar doing partial reps, holding the top position, or controlling the lowering phase. Progress can be slow and depends on baseline fitness, bodyweight, and build. Working with a certified personal trainer is recommended.
“Because pull-ups are difficult, people tend to avoid them when they struggle. But that’s exactly when they should practice them the most,” Schofield says. “The key is to practice, practice, practice.”
