Pull Ups
The Pull Up, even referred to as the “Upper Body Squat” is one of the most effective upper body exercises known to man. There are two key factors when performing Pull Ups:
- Form
- Range of motion
Regarding form, you want to eliminate any kipping or swinging as you perform your pull ups. For standard Pull Ups, your hands should be placed on the bar at a width slightly wider than shoulder width. Grip should be pronated (palm facing away from you) and thumbs around the bottom of the bar. Tighten your core as you perform the pull up to help keep your body in line and from swinging.
For range of motion (ROM), you want to start with your arms completely straight but having your shoulders in an “engaged” position. Meaning do not hang without tension in your shoulders. At the top of the movement you want to go as high as possible, aiming to get at least your chin above the bar. Keep your elbows close to your sides as you pull up.
No need to rush your reps. Doing Pull Ups this way will be much harder, but it will also get you much stronger!
Exercise Details
- Ratingvotes
- Belt Level(s)Yellow Belt Orange Belt Green Belt Blue Belt Purple Belt Brown Belt Black Belt
- Muscle GroupsBack , Biceps , Core , Scapular muscles
- Equipment
Pull Ups Guide
Instructions
- Use a pull up bar that is high enough such that you can hang from them without your feet touching the ground
- It’s okay if you bend your legs in order to keep your feet off the ground
- Get a firm grip on the bar at about shoulder width apart
- Hang from the bar, engage your scapular muscles
- Pull yourself so your chin clears the bar
- Keep your elbows close to your body as you pull
- Lower yourself back to the hanging position with control
- Repeat for required reps
Key points
- Try not to swing or kip while performing the pull up
- Perform quality reps, do not worry about hitting high rep numbers with bad form. It’s better to do less reps with good form
- Keep your elbows close to your body as you pull, do not flare your elbows outward
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