Description

Pull-ups are an exercise that trains your back muscles as well as your chest and triceps.

Exercise

Coatings

Type: Bilateral Rest: 150s Equipment: Bank, Kurzhantel

Tutorial

1

Take a dumbbell with both hands so that the inside of the weight plate is resting on your palms and lie with your back on the weight bench. Support yourself firmly on the floor with your legs.
2

Bring the dumbbell behind your head and keep your arms almost fully extended. Move the dumbbell backwards until you feel a slight stretch in your back. Keep your palms facing upwards.
3

Now lift the dumbbell upwards in a powerful and controlled manner until it is approximately above your face. Your arms remain outstretched. Breathe out during this movement and tense your back muscles hard.
4

Lower the dumbbell slowly and in a controlled manner until it is back in the starting position behind your head. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Also try to consciously engage your back muscles and push less out of your chest. Keep your arms almost fully extended throughout the exercise. When pressing up, imagine that you are bringing your elbows forward. When pressing up, the resistance decreases at the end of the movement. Only bring the dumbbell up as far as you feel resistance.