Pull-Ups
Pull-ups are a compound bodyweight exercise that develops upper-back, arm, grip, and core strength. They are especially effective for building the lats and improving functional pulling ability.
Calorie Burn Highlights
133
kcal estimated
3.8
Moderate
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 3.8 means this activity burns 3.8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Pull-Ups
- 1
Grip a pull-up bar slightly wider than shoulder-width with palms facing away.
- 2
Hang with arms extended, brace your core, and draw your shoulder blades down and back.
- 3
Pull your chest toward the bar until your chin clears it without swinging or kicking.
- 4
Lower yourself under control to a full hang, then repeat with consistent form.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Small Bag of Potato Chips (~130 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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