Pull-Up Exercises
March 4, 2009
Pull-ups work the arms, shoulders and abdominal area, also known as your core. A bar is the only piece of equipment required to perform the exercise. You use the strength of your muscles to pull your body up from the floor to the bar.
When suspended in the air, use the strength of your arms and back to pull yourself up to the bar. Your chin should reach the bar. Pull-ups use an overhand grip whereas their counterpart, the chin-up, uses an underhand grip. By doing reps, you will build strength in your upper body. This article will teach you the proper way to perform a pull-up Place a bar securely in the door frame.
The bar should be high enough that you have to jump to reach it. Position the bar based on your level of experience and comfort. Stand directly under the bar. Your feet should be placed shoulder width apart. Jump up to the bar and grab onto it with an overhand grip. If you have placed the bar at your height there is no need to jump up.
Just position your hands on the pull-up bar. Your hands can be positioned either close together or far apart. When performing a pull-up, keep your knees bent and your ankles crossed. You are now ready to perform a pull-up. Jump up to the bar and slowly pull yourself up. Bring your chin up to the bar. Lower yourself but do not let your feet touch the ground. Do ten reps.
When performing a pull-up exercise, remember to keep your body straight and aligned. Move through each repetition slowly. If you are new to pull-ups and are having a hard time, start off by standing on a chair or have a spotter help you up and down.
Once you have developed your upper body strength, push yourself to do a pull-up with one hand. Add some weights to a dipping belt for increased intensity. This should only be attempted by someone who is comfortable with their body’s strength. Alternate your workout with pull-ups and chin-ups. The placement of your hands on the bar works different muscle groups.
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