Home Gym ExercisesPull-up
(4.44)
through 9 votes
through 9 votes
| muscles: | Hand Extensors , Latissimus Dorsi , Trapezius , Teres Muscles |
|---|---|
| auxiliary muscles: | Biceps , Hand Flexors , Lower Back , Deltoids |
| required: | Pull-up Bar |
| optional: | Seat, Backpack |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (5) |
General And Specifics
- this variation of the pull-up trains your back more than the Chin-up
- it also requires the Brachioradialis
Starting Position
- with over hand grip you reach for the pull-up bar or door high bar wider than shoulder width
- your thumbs point to each other
- bend your knees
- let your body hang down with almost fully stretched arms
Correct Execution
- bend your arms and pull your body up
- keep your back straight
- if your arms are in a 90 degree angle, hold the position for a moment
- slowly go back to the starting position
- do not stretch your arms fully to avoid injuries in the joints
- repeat the exercise several times dor an effective back workout
tip for the workout
- use a filled backpack or something similar as an additional weight, if the exercise is too easy for you
- if the exercise is too hard, put a chair below your feet to push yourself up a bit