Muscle Groups Involved

• There were no muscle groups associated with this exercise.

Category

Bodyweight

Highlights

Description

The Pull Up is a fundamental upper body exercise that primarily targets the muscles of the back, particularly the latissimus dorsi, while also engaging the biceps, shoulders, and core. To perform

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The Pull Up is a fundamental upper body exercise that primarily targets the muscles of the back, particularly the latissimus dorsi, while also engaging the biceps, shoulders, and core. To perform the Pull up, grip a bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Begin by hanging with your arms fully extended. Brace your core and depress your shoulder blades down and back. Your legs should be extended fully and your toes should be pointing slightly forwards. Start the movement by pulling your body upwards until your chin clears the bar, focusing on engaging your back muscles rather than relying solely on your arms. Pause briefly at the top before lowering yourself back down in a controlled manner until your arms are straight again. Pause briefly at the bottom and repeat for the desired number of repetitions.

Common Mistakes

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Do not use cheating, swinging, or excessive arching of your back. Do not extend your neck to get your chin over the bar. Maintain a fairly neutral spine throughout the movement. Do not let your legs dangle behind you. Be sure to go all the way down and fully extend your elbows at the bottom.

Pro Tips

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Maintaining a body hollow position with a braced core and your toes pointed out slightly in front of your body will make you more rigid which is easier to move. You can also increase the activation of your back musculature by thinking about “tucking your elbows into your back pockets” instead of trying to bring your hands to your shoulders. Lastly, arching your back into extension can increase the focus on your latissimus dorsi. If necessary, you can cross your ankles and bend your knees if you have height restrictions but this is a second best choice. Consider using a false grip if you want to be able to do Muscle Ups.

Purpose

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The Pull Up is a fundamental human movement which is necessary for climbing. This exercise challenges your grip, core stability as well as back pulling strength which is important in athletics, daily life, and aesthetics.

Form

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Your chin should clear the bar. The bar should touch your collarbones or chest. Your elbows should be tucked down and back.

Additional Names