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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: 


9.2

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

8.5

Out of 10

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

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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of people found this review helpful

Review: Pullups

Exercise Rating
10/10

Nov 15, 2014 12:45 PM: My favorite body weight exercise.



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Review: Pullups

Exercise Rating
5/10

Oct 7, 2014 1:13 AM: Please help what type of exercise should you do if you cant do a pull up?



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Review: Pullups

Exercise Rating
1/10

Aug 17, 2014 4:40 PM: This is beginner level???? I think not!



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Review: Pullups

Exercise Rating
10/10

Jun 21, 2014 7:57 AM: Are pull ups more challenging, than chin ups? Or, the opposite? Can anyone give tips on which one or both to do during upper body day? Do they work the same muscle groups?



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Tip: Pullups

Exercise Rating
10/10

Jun 12, 2014 9:05 AM: I have made these a staple in my routine. Pullups, chinups and dips.



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Review: Pullups

Exercise Rating
10/10

May 13, 2014 2:18 PM: How many pull-ups can you do with your bodyweight? I have a video of me doing 23 pull-ups!
*****://www.youtube.com/watch?v=8LPxRDzEpHM



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Review: Pullups

Exercise Rating
10/10

May 5, 2014 6:23 PM: Great for your lats. I see a lot of people talking about it working your biceps more. If you use a closer grip it works more of your biceps. Use a wider grip and you'll work more of your back. I do 4 sets of 10 reps when I work back. They've gotten much easier and at work we have a pull up bar,...+See More



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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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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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