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Exercise Benefits With Proper Form & Technique

Pull-up

(4.80)
through 5 votes
Human
muscles:Hand ExtensorsMuscle, Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle
synergists:BicepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle
required:Pull-up Bar
optional:Seat, Backpack
fitness level:Hard
exercise type:Strength
Variations available (5)
Starting PositionExecution

General And Specifics

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