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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: NoForce: Pull
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9.2

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

8.6

Out of 10

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Review: Pullups

Exercise Rating
10/10

May 29, 2016 1:41 PM: The best Exercise ^^
Pozdro!

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Review: Pullups

Exercise Rating
5/10

May 9, 2016 10:53 AM: Is this really a beginner exercise? I tried it today and I couldn't even do one ! Any advice on how I can get better at this exercise?

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Tip: Pullups

Exercise Rating
10/10

Apr 26, 2016 5:52 AM: It does state "for beginners"
Yes it is for beginners, but only if you start negative. The technique makes it applicable for beginner-training.

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Review: Pullups

Exercise Rating
10/10

Mar 26, 2016 7:46 AM: Guys can anyone recommend anything to help me with wide pullups?
i dont understand why i cant do a single one pull downs? no probelm up to 100kg.pull ups? **** me cant even push my body weight up...80kg. i have only problems on the wide grip

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Review: Pullups

Exercise Rating
10/10

Feb 24, 2016 10:50 AM: This is supposedly Intermediate program, but I don't quite understand 50 pullups in 1 set?? Very confused here, is this a typo, I don't think I've ever known anyone with any strength/endurance level to do 50 pull ups.

Please explain or correct.

Thank you.

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Review: Pullups

Exercise Rating
4/10

Jan 17, 2016 5:23 PM: not for begginer

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Review: Pullups

Exercise Rating
10/10

May 18, 2015 7:36 AM: Makes me feel like Superwoman on back day!

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Review: Pullups

Exercise Rating
10/10

Mar 12, 2015 1:31 AM: Empowering...

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Review: Pullups

Exercise Rating
10/10

Jan 18, 2015 5:43 AM: on my favorites list

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Review: Pullups

Exercise Rating
10/10

Nov 24, 2014 1:18 AM: Best exercise, my lats were never so sore when I did lat pulldowns.

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