Pull-ups are an exercise that trains your back muscles as well as your chest and triceps.
Exercise
Coatings
With rope, standing
Type: Bilateral
Rest: 150s
Equipment: Kabelzug
Tutorial
1
Set the cable pulley to the highest level and attach a rope.
2
Stand about two steps away from the cable tower and grasp the rope with a neutral grip (palms facing inward). Bend your upper body forward at an angle of about 45°. Your arms should be almost fully extended and in line with your upper body. The rope should be taut and your back slightly stretched.
3
Pull the rope down or back forcefully until your hands are next to your hips. Keep your arms almost completely straight. Breathe out as you do this.
4
Slowly and carefully bring the rope back up until your arms are in the starting position.
5
A repetition has thus been performed. 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.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull
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