Pull-ups: The King of Back Exercises
Quick Answer: Pull-ups are a compound pulling exercise that builds back, bicep, and grip strength. They're one of the best exercises for developing a strong, V-shaped back and overall upper body pulling power.
Master Pull-ups: From Beginner to Advanced
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body.
After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.
Repeat this motion for the prescribed amount of repetitions.
Exercise Form
Benefits of Pull-ups
- ✓Builds a strong, defined back
- ✓Develops functional pulling strength
- ✓Improves grip strength
- ✓Creates better posture
- ✓Highly efficient compound movement
Pro Tips
- 💡Use resistance bands for assisted pull-ups
- 💡Practice dead hangs to build grip strength
- 💡Focus on pulling with your elbows, not hands
- 💡Track your pull-up progress in Move
Common Mistakes to Avoid
Pull-ups Variations
Track Your Pull-ups with Move
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