Pull-up

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