But why is that? The pull-up—which looks oh-so-simple to execute—involves hanging from a bar with your hands and pulling your body to the bar. Wickham says the primary muscles used are your lats, but completing a pull-up requires a bunch of different muscles. Ready to see a bunch of hard-to-pronounce words in a row? No shocker here: The first step is to stand under the bar and grab it with both hands. Your palms should be facing away from you with hands about shoulder-width apart, and your thumb should be wrapped around the underbelly of the bar so that it almost meets the tips of your fingers.
How To Do A Perfect Pull-Up
To perform a pullup, you start by hanging onto a pullup bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pullups are different than a chinup. With a chinup, your palms and hands face toward you. The pullup is considered an advanced exercise. The pullup is one of the most effective exercises for strengthening the back muscles. Pullups work the following muscles of the back:. Pullups also strengthen the arm and shoulder muscles. Pullups also help improve grip strength.
There are also form tips to help you pull off the perfect pull-up below, plus a few pull-up challenges you can try once you are adept at the exercise. Do not be daunted if the idea of smashing out 10 pull-ups seems laughable right now, there are plenty of ways to build up to even your first full pull-up. Start by getting used to your own bodyweight by holding a dead hang for as long as possible without even bothering to try and pull yourself up. You can also prep for pull-ups by strengthening your back muscles. Exercises like bent over dumbbell rows and inverted bodyweight rows will help. Many gyms will also have assisted pull-up machines, where you kneel on a platform that will give a certain amount of help in raising you up depending on what weight you set it at. This machine move most closely replicates the muscle actions required to do pull-ups. The wider your hands on the bar, the more you isolate your lats, making each rep harder. This works wonders for your pull-up ability by not only improving your hunched-over posture from too much sitting but also making you learn how to retract your shoulder blades properly, which is key to perfect pull-up form.
Do you avoid the pullup bar? Have flashbacks of gym class humiliation? You're not alone. The pullup remains daunting for plenty of guys. And that's too bad, because few exercises can strengthen your entire upper body, challenge your core, and improve your posture the way the classic pullup can. Learning this move is a challenge worth undertaking, no matter your fitness goals. It's one of the fundamental building block exercises in the gym, beneficial for CrossFitters, bodybuilders, and general fitness enthusiasts alike. This is an exercise you can do anywhere, from your gym's pullup bar to city construction scaffolding, to the sturdy tree branch in your backyard.