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Table Of Contents

Exercise Description

Main Target Muscles

Lats, Biceps

Secondary Target Muscles

Deltoids, Core

Workout Type

Strength Training

Gym Gear

Pull-Up Bar

Fitness Level




Power Move 


Target Muscles: Triceps, Lats, Deltoids, Core

Pull-Ups Overview

Pull-ups are hands down the best exercise for training your back and upper body muscles. The exercise effectively tones your arms and gives them a defined look. With the help of a pull-up bar, you can even do the exercise in the comfort of your home.

While doing pull-ups, you can get an idea about your upper body strength. Pull-ups are a bodyweight exercise that uses your weight to add resistance. It works multiple muscle groups to pull the body, and so it is included in the list of compound exercises.

Pull-ups can be a real challenge for beginners, so starting slow with the exercise is best.

How to Do It

  1. Stand under a pull-up bar and hold with a strong overhand grip. Your hands should be a little further from shoulder-width apart.
  2. Hang with the bar with your arms completely extended.
  3. Fold your legs if they still touch the ground.
  4. Hold the movement for at least ten seconds.
  5. Now bend your elbows, keep your core engaged and shoulders back, and pull your body upwards.
  6. Move slowly until your chin is above the bar.
  7. Gradually lower yourself and keep breathing.

Pull-Ups Tips

  1. Invest in a quality pull-up bar to avoid any harm.
  2. Ensure that it does not move with your weight.
  3. Start slow and increase the reps gradually.
  4. Your body should not be in a straight line at the top of the movement. Give a slight arch to your back and keep your shoulders at the back to target your back.

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