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.
Jun 18, 2013 7:06 AM:
hard for me to do but I am going to get to 10... even if it kills me
hard for me to do but I am going to get to 10... even if it kills me-See Less
May 31, 2013 9:28 AM:
never managed to do this so far after a year and a half going at the gym. You need a lot of upper body strength. not for begginers for sure :(
never managed to do this so far after a year and a half going at the gym. You need a lot of upper body strength. not for begginers for sure :(-See Less
Apr 9, 2013 3:18 PM:
A staple for any back routine. Start off your back routine with this exercise and eventually when you have built up the necessary strength, use a dip belt with added weight plates. Remember to arch your back and stick your chest up throughout the motion to fully work your back!
A staple for any back routine. Start off your back routine with this exercise and eventually when you have built up the necessary strength, use a dip belt with added weight plates. Remember to arch your back and stick your chest up throughout the motion to fully work your back!-See Less
Oct 13, 2012 12:10 PM:
Althought a great "real" workout, I am unable to do this one as I once injured myself on a similar machine at the gym. Not sure how I did it, but I am sure i pulled a muscle somewhere on my shoulder and I was sore for a good two months, not able to do much. The kind they have is the one you...+See More
Althought a great "real" workout, I am unable to do this one as I once injured myself on a similar machine at the gym. Not sure how I did it, but I am sure i pulled a muscle somewhere on my shoulder and I was sore for a good two months, not able to do much. The kind they have is the one you can add weight to, with your knees on top of a pad. Maybe I didn't know how to use it at first, but I even waited to see others use it, but when I did, that's what I injured myself! Very scared to use it, so I either do dips in a seated dip machine, or do the wide-grip lat pulldown. Maybe I will attempt to use it at some point with some coaching, but for now, these work for me!-See Less
Aug 23, 2012 3:10 PM:
Best exercise for building that "v-shape" back you want plus adding size to your lats and giving you a muscular back
Best exercise for building that "v-shape" back you want plus adding size to your lats and giving you a muscular back-See Less
Jun 18, 2013 7:06 AM:
hard for me to do but I am going to get to 10... even if it kills me
hard for me to do but I am going to get to 10... even if it kills me-See Less
May 31, 2013 9:28 AM:
never managed to do this so far after a year and a half going at the gym. You need a lot of upper body strength. not for begginers for sure :(
never managed to do this so far after a year and a half going at the gym. You need a lot of upper body strength. not for begginers for sure :(-See Less
Oct 13, 2012 12:10 PM:
Althought a great "real" workout, I am unable to do this one as I once injured myself on a similar machine at the gym. Not sure how I did it, but I am sure i pulled a muscle somewhere on my shoulder and I was sore for a good two months, not able to do much. The kind they have is the one you...+See More
Althought a great "real" workout, I am unable to do this one as I once injured myself on a similar machine at the gym. Not sure how I did it, but I am sure i pulled a muscle somewhere on my shoulder and I was sore for a good two months, not able to do much. The kind they have is the one you can add weight to, with your knees on top of a pad. Maybe I didn't know how to use it at first, but I even waited to see others use it, but when I did, that's what I injured myself! Very scared to use it, so I either do dips in a seated dip machine, or do the wide-grip lat pulldown. Maybe I will attempt to use it at some point with some coaching, but for now, these work for me!-See Less
Aug 23, 2012 3:10 PM:
Best exercise for building that "v-shape" back you want plus adding size to your lats and giving you a muscular back
Best exercise for building that "v-shape" back you want plus adding size to your lats and giving you a muscular back-See Less
Apr 9, 2013 3:18 PM:
A staple for any back routine. Start off your back routine with this exercise and eventually when you have built up the necessary strength, use a dip belt with added weight plates. Remember to arch your back and stick your chest up throughout the motion to fully work your back!
A staple for any back routine. Start off your back routine with this exercise and eventually when you have built up the necessary strength, use a dip belt with added weight plates. Remember to arch your back and stick your chest up throughout the motion to fully work your back!-See Less
Apr 6, 2012 8:27 PM:
Full extension is the only way to go, if not you don't hit the muscle the right way. Lock your arms out at the bottom.
Full extension is the only way to go, if not you don't hit the muscle the right way. Lock your arms out at the bottom. -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
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of people found this review helpful
Review: Pullups
Jun 18, 2013 7:06 AM: hard for me to do but I am going to get to 10... even if it kills me
of people found this review helpful
Review: Pullups
May 31, 2013 9:28 AM: never managed to do this so far after a year and a half going at the gym. You need a lot of upper body strength. not for begginers for sure :(
of people found this review helpful
Review: Pullups
May 9, 2013 1:36 PM: N/C
of people found this tip helpful
Tip: Pullups
Apr 9, 2013 3:18 PM: A staple for any back routine. Start off your back routine with this exercise and eventually when you have built up the necessary strength, use a dip belt with added weight plates. Remember to arch your back and stick your chest up throughout the motion to fully work your back!
of people found this review helpful
Review: Pullups
Apr 5, 2013 10:43 AM: nice exercise one of my favorites
of people found this review helpful
Review: Pullups
Mar 6, 2013 3:18 PM: feels good
of people found this review helpful
Review: Pullups
Oct 13, 2012 12:10 PM: Althought a great "real" workout, I am unable to do this one as I once injured myself on a similar machine at the gym. Not sure how I did it, but I am sure i pulled a muscle somewhere on my shoulder and I was sore for a good two months, not able to do much. The kind they have is the one you...+See More
of people found this review helpful
Review: Pullups
Aug 31, 2012 7:07 PM: IMHO, the ultimate test of upper body strength as a whole.
of people found this review helpful
Review: Pullups
Aug 25, 2012 10:41 AM: This is a 'real' exercise that everyone should do.
of people found this review helpful
Review: Pullups
Aug 23, 2012 3:10 PM: Best exercise for building that "v-shape" back you want plus adding size to your lats and giving you a muscular back