Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.
Variations:
If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Dec 2, 2011 12:02 PM:
Very useful data! but don't pull ups work the triceps and trapezius as well? Hmmm...I could be wrong.
Very useful data! but don't pull ups work the triceps and trapezius as well? Hmmm...I could be wrong.-See Less
Nov 14, 2011 4:01 AM:
Go for speed on lite days and slow for heavy days. Also, for fun, if you got the upper body strength to do it. Try what I call, "spider monkey's". Which is where you swing all the up above the pull up bars, do 5 dips, swing back down and repeat. It's a fun and hardcore exercise to do.
Go for speed on lite days and slow for heavy days. Also, for fun, if you got the upper body strength to do it. Try what I call, "spider monkey's". Which is where you swing all the up above the pull up bars, do 5 dips, swing back down and repeat. It's a fun and hardcore exercise to do.-See Less
Jul 22, 2011 3:13 PM:
There are many ways that we can improve our pullups/chinups. If you cannot perform 2-3 reps with your own body weight, you can do it self assisted, like for example using a box,chair or even a gymball to stick your feet on it and only reducing your bodyweight, when you can't go up. Also you can do negatives:...+See More
There are many ways that we can improve our pullups/chinups. If you cannot perform 2-3 reps with your own body weight, you can do it self assisted, like for example using a box,chair or even a gymball to stick your feet on it and only reducing your bodyweight, when you can't go up. Also you can do negatives: jump and then come down slowly. Other one to help you is reverse rows, you can find this exercise here. Good luck and don't quit!-See Less
Jul 22, 2011 2:54 PM:
Great exercise. I remember when I could perform about 15 reps with my legs raised horizontal with my own bodyweight(this was in the early 90's). Now, I may perform only 6-7 reps without raised legs. Long time without practice, loss of strength, too!
Great exercise. I remember when I could perform about 15 reps with my legs raised horizontal with my own bodyweight(this was in the early 90's). Now, I may perform only 6-7 reps without raised legs. Long time without practice, loss of strength, too!-See Less
Jul 12, 2011 4:27 PM:
I need some advice/help. I am weigh at 220 lbs. I love to do pull-ups but I can barely crank out 2 then I rest a min and do 2 more. Is there any other exercise at home I can do to help this? (I workout at home with dumbbells
I need some advice/help. I am weigh at 220 lbs. I love to do pull-ups but I can barely crank out 2 then I rest a min and do 2 more. Is there any other exercise at home I can do to help this? (I workout at home with dumbbells -See Less
Jun 22, 2011 3:40 AM:
This exercise must be included into any workout where the lats are targeted, no matter how heavy you are, there is never an excuse not to be able to perform a good set. If you cant perform a full set, set this as a goal and you will almost definitely see improvements in your lat development!
This exercise must be included into any workout where the lats are targeted, no matter how heavy you are, there is never an excuse not to be able to perform a good set. If you cant perform a full set, set this as a goal and you will almost definitely see improvements in your lat development!-See Less
May 4, 2011 12:22 PM:
if done correctly this exercise is great for building the lats.
if done correctly this exercise is great for building the lats. -See Less
Dec 2, 2011 12:02 PM:
Very useful data! but don't pull ups work the triceps and trapezius as well? Hmmm...I could be wrong.
Very useful data! but don't pull ups work the triceps and trapezius as well? Hmmm...I could be wrong.-See Less
Jul 22, 2011 2:54 PM:
Great exercise. I remember when I could perform about 15 reps with my legs raised horizontal with my own bodyweight(this was in the early 90's). Now, I may perform only 6-7 reps without raised legs. Long time without practice, loss of strength, too!
Great exercise. I remember when I could perform about 15 reps with my legs raised horizontal with my own bodyweight(this was in the early 90's). Now, I may perform only 6-7 reps without raised legs. Long time without practice, loss of strength, too!-See Less
Jul 12, 2011 4:27 PM:
I need some advice/help. I am weigh at 220 lbs. I love to do pull-ups but I can barely crank out 2 then I rest a min and do 2 more. Is there any other exercise at home I can do to help this? (I workout at home with dumbbells
I need some advice/help. I am weigh at 220 lbs. I love to do pull-ups but I can barely crank out 2 then I rest a min and do 2 more. Is there any other exercise at home I can do to help this? (I workout at home with dumbbells -See Less
May 4, 2011 12:22 PM:
if done correctly this exercise is great for building the lats.
if done correctly this exercise is great for building the lats. -See Less
Aug 12, 2010 3:25 PM:
Most powerful. but hard to do it right and do it enough reps
Most powerful. but hard to do it right and do it enough reps-See Less
Nov 14, 2011 4:01 AM:
Go for speed on lite days and slow for heavy days. Also, for fun, if you got the upper body strength to do it. Try what I call, "spider monkey's". Which is where you swing all the up above the pull up bars, do 5 dips, swing back down and repeat. It's a fun and hardcore exercise to do.
Go for speed on lite days and slow for heavy days. Also, for fun, if you got the upper body strength to do it. Try what I call, "spider monkey's". Which is where you swing all the up above the pull up bars, do 5 dips, swing back down and repeat. It's a fun and hardcore exercise to do.-See Less
Jul 22, 2011 3:13 PM:
There are many ways that we can improve our pullups/chinups. If you cannot perform 2-3 reps with your own body weight, you can do it self assisted, like for example using a box,chair or even a gymball to stick your feet on it and only reducing your bodyweight, when you can't go up. Also you can do negatives:...+See More
There are many ways that we can improve our pullups/chinups. If you cannot perform 2-3 reps with your own body weight, you can do it self assisted, like for example using a box,chair or even a gymball to stick your feet on it and only reducing your bodyweight, when you can't go up. Also you can do negatives: jump and then come down slowly. Other one to help you is reverse rows, you can find this exercise here. Good luck and don't quit!-See Less
Jun 22, 2011 3:40 AM:
This exercise must be included into any workout where the lats are targeted, no matter how heavy you are, there is never an excuse not to be able to perform a good set. If you cant perform a full set, set this as a goal and you will almost definitely see improvements in your lat development!
This exercise must be included into any workout where the lats are targeted, no matter how heavy you are, there is never an excuse not to be able to perform a good set. If you cant perform a full set, set this as a goal and you will almost definitely see improvements in your lat development!-See Less
Jan 10, 2011 10:02 AM:
Noquestion hands down best exercise for back. Try finishing every set with a static hold at the top of the motion. I t will makes subsequent sets harder but will really test your will and your lats will be pumped!
Noquestion hands down best exercise for back. Try finishing every set with a static hold at the top of the motion. I t will makes subsequent sets harder but will really test your will and your lats will be pumped!-See Less
Aug 4, 2010 9:03 PM:
medium paced up, slowly down. And squeeze as hard as you can throughout. Excellent lat workout once mastered. 3 or 5 sets until form is sacrificed should suffice to get your back routine off to a start.
medium paced up, slowly down. And squeeze as hard as you can throughout. Excellent lat workout once mastered. 3 or 5 sets until form is sacrificed should suffice to get your back routine off to a start.-See Less
Jul 27, 2010 9:35 AM:
Great for the Lats.
Try doing a 2-sec up and 2-sec down for ultimate results.
Great for the Lats.
Try doing a 2-sec up and 2-sec down for ultimate results.-See Less
May 26, 2010 5:56 PM:
This is good. I like to do with a dip belt, add some weight to it.
This is good. I like to do with a dip belt, add some weight to it.-See Less
May 11, 2010 11:39 AM:
After doing this exercise, I can feel my lats exploding. Great mass gaining exercise, focus on negatives.
After doing this exercise, I can feel my lats exploding. Great mass gaining exercise, focus on negatives.-See Less
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of people found this tip helpful
Tip: Pullups
Feb 10, 2012 7:12 PM: these are great but wider grip means wider back.
of people found this review helpful
Review: Pullups
Jan 6, 2012 9:09 AM: One of the best exercises for teens and of course for lats!
of people found this review helpful
Review: Pullups
Dec 2, 2011 12:02 PM: Very useful data! but don't pull ups work the triceps and trapezius as well? Hmmm...I could be wrong.
of people found this tip helpful
Tip: Pullups
Nov 14, 2011 4:01 AM: Go for speed on lite days and slow for heavy days. Also, for fun, if you got the upper body strength to do it. Try what I call, "spider monkey's". Which is where you swing all the up above the pull up bars, do 5 dips, swing back down and repeat. It's a fun and hardcore exercise to do.
of people found this tip helpful
Tip: Pullups
Aug 2, 2011 10:33 PM: pull with ur back and not justed ur arms... good day :)
of people found this tip helpful
Tip: Pullups
Jul 22, 2011 3:13 PM: There are many ways that we can improve our pullups/chinups. If you cannot perform 2-3 reps with your own body weight, you can do it self assisted, like for example using a box,chair or even a gymball to stick your feet on it and only reducing your bodyweight, when you can't go up. Also you can do negatives:...+See More
of people found this review helpful
Review: Pullups
Jul 22, 2011 2:54 PM: Great exercise. I remember when I could perform about 15 reps with my legs raised horizontal with my own bodyweight(this was in the early 90's). Now, I may perform only 6-7 reps without raised legs. Long time without practice, loss of strength, too!
of people found this review helpful
Review: Pullups
Jul 12, 2011 4:27 PM: I need some advice/help. I am weigh at 220 lbs. I love to do pull-ups but I can barely crank out 2 then I rest a min and do 2 more. Is there any other exercise at home I can do to help this? (I workout at home with dumbbells
of people found this tip helpful
Tip: Pullups
Jun 22, 2011 3:40 AM: This exercise must be included into any workout where the lats are targeted, no matter how heavy you are, there is never an excuse not to be able to perform a good set. If you cant perform a full set, set this as a goal and you will almost definitely see improvements in your lat development!
of people found this review helpful
Review: Pullups
May 4, 2011 12:22 PM: if done correctly this exercise is great for building the lats.