How to Use a Pull Up Bar
Learn the proper way to do the standard pull-up, an exercise that develops your latissimus dorsi (the largest muscle of the back), your biceps and your forearms. Pull-ups are the best strength-training exercise for your upper body.
Instructions
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How to do a pull-up
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Stand in front of the bar and start the pull-up from a dead hang with your elbows straight and shoulder-length apart. The palms of your hands should be facing away from you. To prevent the formation of calluses, grip the bar with your fingers and not your palms.
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When hanging from the bar, bend your legs and cross your feet. Keeping your legs in line with your torso, pull yourself up until your chin is over the bar.
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3
Once your chin is above the bar and your elbows are pointing at the floor, lower yourself back down until your arms are extended and straight again, exhaling at the bottom.
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Tips & Warnings
Pull-ups are very difficult because you are lifting your entire body weight. Unless you routinely work out, you may not be able to do very many. Ask for assistance: Have someone grab you by your sides and help you on the way up. And remember to always control your movements on the way up and down.
You should always start your with arms straight to ensure a full range of motion. Using momentum can leave you with sore muscles in your arms and back.
References
Resources
- Photo Credit philipmak
