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.
- Difficulty:
- Moderate
Instructions
Things You'll Need
- Portable Pull-up Bars
-
-
1
Stand under a pull-up bar. If you're taller than the bar, stand facing it.
-
2
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.
-
3
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.
-
4
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.
-
5
Keep your arms straight and simply hang off the bar, keeping your body vertical. Try not to rock or sway back and forth.
-
6
Relax your shoulders. Try not to hunch them so they touch your cheeks.
-
7
Try not to arch your back. Unless you're taller than the bar, keep your knees straight and together.
-
8
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.
-
9
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.
-
10
Pause for a moment before you start lowering yourself back down.
-
11
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.
-
12
Pause once you've lowered yourself completely to hanging position, then repeat the exercise.
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1
Comments
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Sep 07, 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. -
Sep 07, 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.
-
Aug 08, 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.
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Aug 08, 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.
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Aug 08, 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.
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