Pull ups are notoriously hard, but they are one of the best bodyweight exercises for upper body strength. From building a robust back to enhancing overall strength, our guide explores  the benefits and techniques that make pull ups a cornerstone of effective fitness routines.

How to Do Pull Ups

• Stand beneath a Squat Rack With Pull Up Bar with an overhand grip (palms facing away from you). Place your hands slightly wider than shoulder-width apart.

• Hang from the bar with your arms fully extended. Keep your shoulders engaged and your core tight.

• Pull your body upward by engaging your back muscles and squeezing your shoulder blades together. Keep your elbows pointing downward.

• Continue pulling until your chin clears the bar. Aim for a full range of motion.

• Lower yourself back down with control, fully extending your arms. Avoid swinging or using momentum.

How to Get Better At Pull Ups

To improve your pull up performance you need to consistently train the muscles that are used in the movement. Some exercises you can do to improve your pull ups include -

Assisted Pull Ups

Use a Resistance Band Set to gradually reduce assistance as your strength improves.

Negative Pull Ups

Start at the top of the pull up position and lower yourself slowly. This eccentric movement builds strength.

Scapular Retraction Exercises

Strengthen your scapular muscles with exercises like scapular retractions and rows.

Flexed Arm Hangs

Hold the top position of a pull up (chin above the bar) for as long as you can to build isometric strength.

Pull ups aren’t easy, and you probably won’t be able to tackle them in one session if you’re a beginner. But if you want to get the most out of your pull up training, incorporate these exercises into your workouts on a regular basis and over time you can increase the number of sets and repetitions.

Are Pull Ups Hard For Beginners?

Yes, pull ups can be challenging for beginners, especially if they haven't developed the necessary upper body strength. Pull ups require significant engagement of the back, arms, and core muscles. The motion involves lifting your entire body weight, making it a demanding exercise.

How to Regress Pull Ups

• Lat pulldowns

• Assisted pull ups

• Partner assisted pull ups

• Inverted rows

How to Progress Pull Ups

• Additional repetitions

• Reduce the tempo

• Weighted pull ups

• L-sit pull ups

What Muscles Do Pull Ups Work?

Latissimus Dorsi - The lats are the largest muscles in the back and are heavily engaged during pull ups. They contribute to the pulling motion, leading to the V-shaped appearance of the upper back.

Trapezius - The traps are involved in stabilising the shoulder blades and supporting the movement during pull ups.

Rhomboids - These muscles, located between the shoulder blades, play a role in scapular retraction during the pull up.

Posterior Deltoids - The rear part of the shoulder is activated during pull ups, contributing to the overall shoulder development.

Biceps Brachii - The biceps are secondary muscles involved in elbow flexion during the pulling phase of the pull up.

Forearm Muscles - Grip strength is essential for pull ups, engaging muscles in the forearms and hands.

Core Muscles - The muscles of the core, including the rectus abdominis and obliques, are engaged to stabilise the body during pull ups.

Do Pull Ups Build Muscle and Burn Fat?

Pull ups promote muscle growth and aid in fat loss. They work various upper body muscles like lats, traps, rhomboids, and biceps, improving strength and definition. While pull ups alone may not burn many calories, they boost lean muscle mass. More muscle elevates the body's calorie expenditure, contributing to fat loss, especially when combined with a controlled diet and regular cardio.

Are Pull Ups Better Than Chin Ups?

Neither pull ups or chin-ups are inherently "better" – it depends on your goals. One of the biggest differences between these exercises is grip. Whilst pull ups use an overhand grip, chin ups require an underhand grip with your palms facing towards you. Pull ups emphasise the back muscles, particularly the lats, while chin-ups target the biceps more. Both are valuable for upper body strength.

What is the Best Grip For Pull Ups?

The best grip for pull ups depends on your muscle development goals. An overhand (wide) grip emphasises the lats for a broader back, while an underhand (chin-up) grip targets the biceps. A narrow grip engages the biceps more. Use a mix of grips for overall upper body strength, or choose based on your specific muscle focus.

Pull ups are one of the best upper body exercises to test your posterior chain strength and all you need is a pull up bar. Whether you’re training at the gym or in your home gym, working on pull ups on a regular basis can have a huge effect on your overall strength and muscular development. Want to get started? Check out our Calisthenics Equipment For Home Workouts.

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Tags: Equipment > Pull Up Bars