How to Do a Pull-Up

Introduction

Did you dread doing pull-ups in phys ed when you were a kid? Or are you trying to get back into shape and improve your own fitness? Either way, follow these steps for a great exercise and a stronger back.

By: eHow Sports & Fitness Editor

Length: 1:15

Comments: 15

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Instructions

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Difficulty: Moderate

Tips & Warnings:

Your hand position determines which back muscles are being targeted more than others. A wider grip on the bar works the lateral muscles, while a narrower grip works the middle back area.
If the standard pull-up is too difficult, try using an assisted pull-up machine at a local gym. Follow the instructions printed on the machine.
For an easier pull-up, place a chair underneath you as you do the exercise. Keep one foot on the chair and the other hanging to the side. As you raise yourself, straighten the leg that's on the chair for assistance. Use as little assistance from it as possible in completing the pull-up.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Step1

Stand under a pull-up bar. If you're taller than the bar, stand facing it.

Step2

Choose which two-handed grip to use. Pull-ups are usually done using the pronated (overhand) grip, meaning that the palms of your hands point away from you, with your thumbs pointing toward each other.

Step3

Chin-ups are done with a supinated (underhand) grip, in which the palms of your hands point toward you and your thumbs point away from each other.

Step4

Grasp the bar. Some gyms' pull-up bars are more than 7 feet high and require a stepping stool or other assistance to reach the bar.

Step5

Keep your arms straight and simply hang off the bar, keeping your body vertical. Try not to rock or sway back and forth.

Step6

Relax your shoulders. Try not to hunch them so they touch your cheeks.

Step7

Try not to arch your back. Unless you're taller than the bar, keep your knees straight and together.

Step8

Pull your chest up toward the bar by bending your arms. Try not to jerk any muscles as you pull up. The motion should be smooth. Keep your hands at the same position on the bar.

Step9

For beginners, pull your body up so that your chin can reach over the pull-up bar. For a more difficult exercise, pull your body up so that your chest makes contact with the bar itself.

Step10

Pause for a moment before you start lowering yourself back down.

Step11

Slowly begin straightening your arms and lowering yourself toward your starting position. Keep your torso straight, try not to rock back and forth, relax your shoulders and keep your legs together.

Step12

Pause once you've lowered yourself completely to hanging position, then repeat the exercise.

Comments

ashiflett said

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on 6/5/2007 Thank you for sharing such a detailed and informative article with us!

Anonymous said

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on 9/7/2006 If you know how many pull-ups you want to do (aim a few higher than your max) then start at that number and count down. You'll find it easier if you know where you're going.

Anonymous said

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on 8/8/2006 When you lower back down, it is important not to straighten your arms completely to the point that your elbows are locked. Try to maintain a slight bend at the elbow. This will avoid elbow tendonitis.

Anonymous said

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on 8/8/2006 To learn how to do a one arm pull up, tie a belt or towel on the bar and place one hand on the bar, and the other hand lower down on the towel. Pull yourself up using the one arm on the bar, using your other hand on the towel to help you. The lower your other hand is on the towel the harder it will be to do the one arm pull up.

Anonymous said

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on 2/7/2006 Being a rescue swimmer is a physically demanding job, and pull ups are a part of our daily exercise. You have to maintain your strength, because if you stop for a long duration, you will just have to start over again. I've seen people that could to about 20, that only could later do about 4, due to a long break. If you want to impress people with your ability to do pull ups, you can't quit doing them.

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