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Pullups

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Exercise Data

Type: Strength
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


9.3

Out of 10

Excellent

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Pullups Guide

Main Muscle: Lats

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.



Alternative Exercises For Pullups

8.5

Out of 10

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of people found this review helpful

Review: Pullups

Exercise Rating
3/10

Mar 10, 2014 9:10 AM: how is this "body only" you need a pull up bar !!



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of people found this review helpful

Review: Pullups

Exercise Rating
10/10

Mar 2, 2014 8:21 PM: love pull ups..thats how you get them wings..



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of people found this review helpful

Review: Pullups

Exercise Rating
9/10

Feb 4, 2014 6:08 PM: what do they mean by the prescribed amount, how may reps and sets should we do?



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of people found this review helpful

Review: Pullups

Exercise Rating
9/10

Dec 12, 2013 12:38 PM: I'm having trouble 'activating', or concentrating on my lats. It seems like I can't use them consciously. So when I do this exercise I end up working out my biceps... Are there any tips for solving this problem?



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Review: Pullups

Exercise Rating
10/10

Sep 6, 2013 10:34 AM: Its Great!



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Review: Pullups

Exercise Rating
10/10

Sep 2, 2013 11:35 AM: Ten sets of ten will tear you up.



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of people found this review helpful

Review: Pullups

Exercise Rating
8/10

Aug 29, 2013 8:37 PM: This is a good exercise for the lats, no doubt. It's however, getting to easy for me haha. I try to make it more difficult by controlling the negative to really focus on the lats. Might add weight as well soon. Funny thing is though, I remember back in the day when it was either 2 or 3rd grade in PE...+See More



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Review: Pullups

Exercise Rating
9/10

Aug 9, 2013 12:02 PM: Used to do these but quit after my biceps got where I wanted them...now that i'm targeting the lats, I will surely begin doing these again. Wonderful exercise!



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Review: Pullups

Exercise Rating
10/10

Jun 30, 2013 3:27 PM: One of the best!



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of people found this review helpful

Review: Pullups

Exercise Rating
10/10

Jun 18, 2013 7:06 AM: hard for me to do but I am going to get to 10... even if it kills me



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