Pull Up
Trains the lats, with help from the upper back. You need a machine. 7 of our free programs use it, across 22 sessions.
Free to use. The app counts your sets, times your rest and remembers every rep.
How our programs run the Pull Up
These numbers are counted from the programs themselves, not averaged off the internet.
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5×5 Linear Progression + Accessories | Workout B | 3×10+ AMRAP | Fixed weights |
| Arnold Split | Chest & Back | 4×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Back | 3×10+ AMRAP | Fixed weights |
| Candito 6 Week Strength | W1 — Upper, W2 — Upper +3 | 2×12 1×10 1×81×10 1×8 1×6+2 more on the program page | Fixed weights |
| nSuns LP | Deadlift | 3×10+ AMRAP | Fixed weights |
| Push Pull Legs · Upper Lower | Pull | 3×8+ AMRAP | Fixed weights |
| r/bodyweightfitness Recommended Routine | Full Body | 1×5–8+ AMRAP 2×5–8 | Fixed weights |
AMRAP means as many reps as you can manage on that set. Where a program carries a progression rule, Durata moves the weight for you.
Watch the Pull Up progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
What Pull Up trains
How to do the Pull Up
- Securely loop a resistance band around a pull-up bar. Place one or both feet into the bottom of the loop band. Grip the pull-up bar with your hands slightly wider than shoulder-width apart, palms facing forward.
- Start in a dead hang position with your arms fully extended.
- Pull yourself upward by bending your elbows and driving them down towards your sides, bringing your chin above the bar.
- Lower yourself back to the starting position with control. Repeat for the desired repetitions.
Getting it right
- Breathe steadily, exhaling as you pull up and inhaling as you lower yourself.
- Adjust the resistance band to match your strength level. Thicker bands provide more assistance.
- Avoid using momentum; focus on pulling with your back and arms.
Swap Pull Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pull Up for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.