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. When performing with the neutral grip, you activate the brachioradialis (forearm muscle) more.
Stand under the pull-up bar and grasp the bar in a neutral grip (palms facing inwards) slightly closer than shoulder width.
2
Hang from the bar and let yourself hang down completely so that your shoulders are pulled up slightly and your back is stretched.
3
Pull yourself up forcefully until your nose is above the pull-up bar and your arms are fully bent. Your elbows should be close to your body. Hold this position briefly. Breathe out as you do so.
4
Lower yourself slowly and in a controlled manner until your arms are stretched again and you are in the starting position. Breathe in as you do so.
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. Work through a full range of motion and make sure that you go down far enough to pull your shoulder slightly upwards and stretch your back. As you pull up, imagine that you are pulling your elbows into the back pockets of your pants. Activate your back muscles first when pulling up and only then bend your arms. Try to maintain body tension and not swing.
TIP: Feel free to work with additional weight if the exercise becomes too easy. (backpack, weight vest, etc.) If the exercise is too heavy, you can also perform jump pull-ups, negative pull-ups or support pull-ups (with a band). You can also make the pull-ups easier by placing one leg on a chair or similar and helping out a little.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Brachialis
Tertiary
Back (upper - trapezius)
Equipment
Pull-up bar
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