Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Pullups

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

Exercise Rating Read Pullups Reviews
Bookmark and Share


Pullups Images

Pullups
Click to enlarge
Pullups
Click to enlarge




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

8.3

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

Tip: Pullups

Exercise Rating
7/10

Feb 10, 2012 7:12 PM: these are great but wider grip means wider back.



comment
Please login to rate this tip.

of people found this review helpful

Review: Pullups

Exercise Rating
N/A

Jan 6, 2012 9:09 AM: One of the best exercises for teens and of course for lats!



comment
Please login to rate this review.

of people found this review helpful

Review: Pullups

Exercise Rating
N/A

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.



comment
Please login to rate this review.

of people found this tip helpful

Tip: Pullups

Exercise Rating
10/10

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.



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Pullups

Exercise Rating
10/10

Aug 2, 2011 10:33 PM: pull with ur back and not justed ur arms... good day :)



comment
Please login to rate this tip.

of people found this tip helpful

Tip: Pullups

Exercise Rating
10/10

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



comment
Please login to rate this tip.

of people found this review helpful

Review: Pullups

Exercise Rating
10/10

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!



comment
Please login to rate this review.

of people found this review helpful

Review: Pullups

Exercise Rating
10/10

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



comment
Please login to rate this review.

of people found this tip helpful

Tip: Pullups

Exercise Rating
10/10

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!



comment
Please login to rate this tip.

of people found this review helpful

Review: Pullups

Exercise Rating
10/10

May 4, 2011 12:22 PM: if done correctly this exercise is great for building the lats.



comment
Please login to rate this review.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com