How To Do Pull ups: The Beginner's Guide

How To Do Pull ups: The Beginner's Guide

Pull ups are a compound, upper body exercise that primarily target the latissimus dorsi, or lats, of the back. They also engage the biceps, shoulders, and other upper body muscles. To perform a pull up, start by gripping a bar with an overhand grip, slightly wider than shoulder-width apart. With your legs and feet together, pull your body up until your chin passes the bar, then slowly lower back down to the starting position. Pull ups are a great exercise for building strength and definition in the upper body and upper back.

How to start?

  1. Choose a pull up bar that is appropriate for your level of strength and ability.

  2. Position your hands slightly wider than shoulder-width apart on the bar and hold it firmly.

  3. Engage your core and pull your body up until your chin is above the bar.

  4. Lower your body back down slowly to the starting position.

  5. Repeat the exercise for desired amount of repetitions.

How to do it?

  1. Keep your body as straight as possible throughout the entire movement.

  2. Squeeze your shoulder blades together and pull your elbows down and back.

  3. Use your legs to help you keep your body in a stable position.

  4. Keep your breathing controlled and focus on squeezing your lats throughout the entire movement.

  5. Avoid swinging your body or using momentum to complete the exercise.

Tips

  • If you’re new to pull ups, start with negative pull ups or assisted pull ups to build strength and establish proper form.

  • Focus on perfecting your form before increasing the intensity or amount of repetitions.

  • To make the exercise more challenging, you can use a weighted vest or add resistance bands.

  • If you experience any pain or discomfort, stop the exercise and consult with a medical professional.

What are the benefits?

Pull ups are an effective exercise for building strength and definition in the upper body. They engage and tone the muscles in the back, biceps, shoulders, and core. Performing pull ups regularly can improve posture and help to prevent injuries. Additionally, pull ups can help to increase upper body strength, power and endurance.