Pull-up has been called the squat for your upper body and I agree in 100%. It’s the best exercise if you want to build wide, V- shape back.
It works primarily on your back muscles (latissimus dorsi or simple ‘lats’) however biceps and forearms are involved as well.
To perform a Pull Up:
- Hang down from a bar holding it with a thumbless, overhand grip, wider then your shoulders.
- Pull yourself up, until your chin is above the bar.
- Lift yourself down until arms are fully extended.
The most common mistake is not using full range of motion. Remember to go all the way down until your arms are locked out.
- Pull Ups – overhand grip (palms facing away) target more the upper part of your back and forearms.
- Chin Ups – underhand grip (palms facing you) – lower part of your lats and biceps is more involved.
Can’t do any Pull Ups?? Don’t worry, some people find it hard. Instead, you can do:
- Jumping Pull Ups – jump to lift yourself up and lower yourself very slowly down, up to 3 seconds.
- Pull Ups with resistance band – attach a band to the bar and put your legs in. Example.
- Put a bench behind you and use your legs on the way up, again very slowly down.
- Ask your partner to hold your legs, behind you of course. This will make exercise far more easier.
Once you can do 15 – 20 Pull Ups, you can start adding weight by attaching plates to the belt.