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Exercise Description |
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Main Target Muscles |
Lats, Biceps |
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Secondary Target Muscles |
Deltoids, Core |
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Workout Type |
Strength Training |
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Gym Gear |
Pull-Up Bar |
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Fitness Level |
Intermediate |
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Compound/Isolated |
Compound |
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Power Move |
Pull |
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
- Stand under a pull-up bar and hold with a strong overhand grip. Your hands should be a little further from shoulder-width apart.
- Hang with the bar with your arms completely extended.
- Fold your legs if they still touch the ground.
- Hold the movement for at least ten seconds.
- Now bend your elbows, keep your core engaged and shoulders back, and pull your body upwards.
- Move slowly until your chin is above the bar.
- Gradually lower yourself and keep breathing.
Pull-Ups Tips
- Invest in a quality pull-up bar to avoid any harm.
- Ensure that it does not move with your weight.
- Start slow and increase the reps gradually.
- 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.
