Pull Ups

Outdoor strength training for your back, arms and core

Pull ups are one of the most effective bodyweight exercises you can do for building upper body and core strength. They require no additional weights, just a strong bar and your own body, which makes them ideal for outdoor training environments like the ones designed by a_space. Whether you’re just starting out or working towards more advanced calisthenics, pull ups are a timeless challenge that deliver serious results.

What muscles do pull ups work?

Pull ups are a compound movement, meaning they engage multiple muscle groups at once. The primary muscles worked include:

• Lats (latissimus dorsi): the large muscles in your back that help with pulling
• Biceps: used heavily during the upward phase
• Shoulders (deltoids): particularly the rear delts
• Trapezius and rhomboids: upper back muscles that stabilise the movement
• Forearms and grip: essential for holding onto the bar
• Core muscles: activated to stabilise your body throughout the lift

This makes pull ups an excellent choice for building overall strength, posture and functional fitness.

Technique tips: how to do a proper pull up

• Grip the bar: Stand beneath the pull-up bar and grip it with palms facing away from you, hands slightly wider than shoulder-width apart.
• Engage your shoulders and core: Before pulling, slightly retract your shoulder blades and tighten your core to stay stable.
• Pull yourself up: Drive your elbows down and back, lifting your chest towards the bar. Aim to get your chin above the bar without swinging your legs.
• Lower with control: Slowly lower your body back to the starting position, keeping your shoulders active (don’t relax fully at the bottom).

If you’re new to pull ups, start with a dead hang to build grip and shoulder stability, or use a resistance band for assistance.

(Image: How to do a pull up)

Suggested sets and reps

Pull ups are tough, especially at first, so keep your reps manageable and focus on progression.

• Beginners: 3 sets of 1–3 assisted pull ups or 10–20 second dead hangs
• Intermediate: 3–4 sets of 5–8 full pull ups
• Advanced: 4–5 sets of 8–12 reps, or progress to weighted pull ups or advanced variations

Rest for 60–90 seconds between sets to recover and maintain good form.

How to make it easier (or harder)

Pull ups can be scaled to suit almost any ability level:

Make it easier:

• Use a resistance band around your knees or feet to reduce the load
• Perform eccentric pull ups (jump up, lower down slowly)
• Try inverted rows on lower bars to build pulling strength gradually
• Practice chin ups (palms facing you), which engage the biceps more

Make it harder:

• Add a backpack or weight vest for resistance
• Slow down the tempo for more time under tension
• Try L-sit pull ups or commando pull ups (side grip, alternating sides)
• Increase range of motion or add a pause at the top

With regular practice, you’ll build the strength and control to progress steadily over time.

Common mistakes to avoid

• Shrugged shoulders: Always start by engaging your shoulders to avoid strain
• Swinging or kipping: Keep your body still and avoid using momentum
• Half reps: Go all the way up and all the way down for the full benefit
• Over-gripping: Relax your grip slightly between sets to reduce fatigue

Good form helps reduce the risk of injury and makes each rep more effective.

Why pull ups are great for outdoor training

Pull ups are a perfect fit for outdoor fitness parks and community gyms. You don’t need a gym membership or any equipment beyond a sturdy bar. In an a_space environment, pull-up stations are positioned for safe use and built to last, with durable materials that hold up in all conditions.

Because they’re scalable and challenging, pull ups suit a wide range of users, from teenagers testing their strength to older adults improving their posture and grip.

Getting started

If you’re new to pull ups, don’t be discouraged. Start with hangs, assisted pull ups, or negatives. Practice a few times a week, focusing on control and technique. With consistency, you’ll build the strength to do full reps, and beyond.

Looking for more bodyweight training ideas? Explore the full a_space exercise guide for more tutorials and outdoor fitness inspiration.