Pull Up — Muscles Worked & RPE Load Guide
Pull Up targets Lats as primary movers (1.0× set credit) alongside Upper Back, Biceps Brachii & Brachialis, Forearms & Grip (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 45% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Secondary (0.5× set) | 25% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Biceps Brachii & Brachialis | Secondary (0.5× set) | 20% | 8–20 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Forearms & Grip | Secondary (0.5× set) | 10% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
Normative Strength Standards for Pull Up (1RM by Bodyweight)
Weights shown for bodyweight-counted movements represent added external belt load (kg) on top of bodyweight, inverted directly from Wilks reference coefficients.
| Sex & Bodyweight | Novice (45) | Intermediate (60) | Proficient (75) | Advanced (87.5) | Exceptional (100) |
|---|---|---|---|---|---|
| Men · 60 kg | -7.5 kg | 10.0 kg | 28.0 kg | 42.5 kg | 57.0 kg |
| Men · 70 kg | -10.0 kg | 10.0 kg | 30.0 kg | 46.5 kg | 63.0 kg |
| Men · 80 kg | -14.0 kg | 7.5 kg | 29.5 kg | 48.0 kg | 66.0 kg |
| Men · 90 kg | -19.5 kg | 4.0 kg | 27.0 kg | 47.0 kg | 66.5 kg |
| Men · 100 kg | -26.0 kg | -1.5 kg | 23.0 kg | 43.5 kg | 64.0 kg |
| Women · 50 kg | -15.0 kg | -3.5 kg | 8.5 kg | 18.0 kg | 27.5 kg |
| Women · 60 kg | -19.5 kg | -6.5 kg | 7.0 kg | 18.5 kg | 29.5 kg |
| Women · 70 kg | -25.0 kg | -10.0 kg | 5.0 kg | 18.0 kg | 30.5 kg |
| Women · 80 kg | -31.0 kg | -14.5 kg | 2.0 kg | 15.5 kg | 29.0 kg |
Pull Up Worked Wathan RPE Prescription Table (kg)
Weighted bodyweight movement: worked kg values reflect Total System Load (Bodyweight + Added Belt Weight) for a 80 kg Proficient athlete benchmark (109.5 kg system 1RM). Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (89%) | 0 kg (86%) | 0 kg (84%) | 0 kg (82%) |
| 5 reps | 0 kg (84%) | 0 kg (82%) | 0 kg (82%) | 0 kg (80%) | 0 kg (77%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (73%) | 0 kg (70%) |
| 10 reps | 0 kg (73%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Pull Up volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. | Lehman (2004) · Dynamic medicine : DM | PubMed 15228624 ↗ |
| Effects of grip width on muscle strength and activation in the lat pull-down. | Andersen (2014) · Journal of strength and conditioning research | PubMed 24662157 ↗ |
| Grip width and forearm orientation effects on muscle activity during the lat pull-down. | Lusk (2010) · Journal of strength and conditioning research | PubMed 20543740 ↗ |