Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Biceps, Shoulders, Upper Back
Target Muscle Group
Lats
Pull Up Overview
The pull up is a classic exercise and one used to target the upper back muscles such as the latissimus dorsi.
Vertical pulling movements, such as the pull up, are foundational movements that should be included in your workout routines. So, once you’ve found a variation you like and feels comfortable to you, master it as it will benefit you from a strength and aesthetic standpoint.
The pull up can be incorporated into back workouts, pull workouts, upper body workouts, or full body workouts.
Pull Up Instructions
- Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip.
- Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.
Pull Up Tips
- To decrease bicep involvement, use a false (thumbless) grip.
- Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
- If the bar is high enough, keep the legs straight and in front of the body in a hollow body position.
- Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.
- The pullup is completed when the lats are fully flexed, don’t continue pulling and compensate with the pecs. When this occurs, the elbows will flare up behind the body, the shoulder will round forward, and you’ll begin to feel pressure in the front of your shoulders.
- A lifter’s segment length will determine whether or not they can actually get their chin over the bar, it’s not an absolute for everyone.
- Lower to almost full extension of the elbow but avoid locking out completely as this can place excessive strain on the ligamentous structures within the elbow and shoulder.
- If you can’t complete a single bodyweight pullup, start with slow negatives (add weight when these can be accomplished under control) or flexed arm hangs in the top position.
- Ditch the straps and kips, neither one is necessary or recommended.
13 Comments
I just want to say thank you. I appreciate this website, the plans you create, and additional resources. I love that you have alternative options to train the target areas. https://www.muscleandstrength.com/exercises. Thanks again!
We love reading the positive feedback, Ines. Glad you are here and we hope you enjoy using the site and programs!
If I can't do a pull up, what should I do?
Hi Eknoor, if you are training at home, you can use a resistance band to help you. Secure one end of the band to the bar and place your foot in the other end. Make sure the band is strong enough to support you before doing this.
If you train at a gym, you can go with a pull up assistant machine (if the gym has one) or do lat pulldowns. Hope this helps!
this is part of a program that is labelled as an at-home protocol. most people working out at home do not have an access to a bar of any kind; i certainly don’t, and i believe that is what the original commenter meant. it’s an oversight with zero alternatives which is really annoying when you’re looking for accessible but effective programs.
If that is the case, then a pullover with a dumbbell would work in its place. If you can share what equipment you do have access to, I will be happy to share as many alternatives as I can.
The 9 Week Bodyweight Workout Program starts with 4 sets of 10 reps of pull-ups. I need a thick resistance band to assist for this much. I can do only 4 sets of 5 reps with proper form. I do think 4x10 this is too hard for majority of people looking into this program and compared to other bodyweight exercises.
I'm 68 years old, and just got a hip replacement, having a full knee replacement next August, is there a program for me, a beginner, I haven't been in the gym in 20 years,I need this weight training for my knee and I'm overweight and diabetic, but I don't care, I'm determined to work out for my health
I think we have plenty of options for you here, Charles.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
If you find one you like, comment your questions there and we will do our best to help you along the way. You got this!
Hi! I don’t think 3 days a week are enough for me, should i just check out another plan orrrr....??
Is there a specific program you're referring to?
Are lat pull downs a good alternative?
Yes I was wondering do you have any substitute exercise in case we don't have the equipment? Like here the pull ups, if I don't have a pull up system what can I do to get the same results?
If there is a page on here please let me know.
Thanks,