Pull-ups are an essential bodyweight exercise for the upper body in which you pull yourself up in the vertical axis to the pull-up bar. It mainly trains the latissimus. In the negative version, you only perform the eccentric movement (going down). This exercise is suitable for beginners to learn pull-ups or for advanced users at the end of a back workout.
Place an elevation (box) in front of the pull-up bar and stand on it. Grip the bar with an overhand grip (palms facing away from you) slightly wider than shoulder width.
2
Hang from the bar and hold yourself in the top position.
3
Lower yourself slowly and in a controlled manner until your arms are fully extended and your shoulders are pulled slightly upwards, stretching your back. Breathe in as you do this.
4
Return to the top pull-up position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise. Keep your back straight and, if necessary, move your legs slightly forward to avoid a hollow back. Focus on lowering yourself slowly and in a controlled manner. Work through your full range of motion and make sure that you go down far enough to pull your shoulders slightly upwards and stretch your back. Try to maintain body tension and not swing.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Brachialis
Tertiary
Back (upper - trapezius)
Equipment
Pull-up bar
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