Description

Pull-ups are an exercise that trains the latissimus, as well as the lower chest and triceps.

Exercise

Coatings

With bar, standing

Type: Bilateral Rest: 150s Equipment: Kabelzug

Tutorial

1

Place the cable pulley on the top step and attach a straight bar.
2

Stand approx. two steps away from the cable tower and grasp the bar with an overhand grip (palms facing down). Bend your upper body forwards by approx. 45°. Arms are almost fully extended and in line with your upper body. Your back is slightly stretched.
3

Move the bar forcefully downwards or backwards until your hands are level with your hips. Keep your arms almost fully extended. Exhale as you do so.
4

Slowly raise the bar again in a controlled manner until your arms are in the starting position.
5

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

Tip

Try to consciously engage your back muscles and push less from your chest. When pressing down, imagine that you are bringing your elbows back. Keep your arms almost fully extended throughout the exercise. Make sure that you don't swing with your upper body. Concentrate on correct execution and do not use too much weight.