Pull-ups are an essential bodyweight exercise for the upper body in which you pull yourself up along the vertical axis. It mainly trains the latissimus.
Open the door and place a towel on the top of the door and slide a towel under the door. Stand in front of the door and grasp the top slightly wider than shoulder width.
2
Hang on the door and let yourself hang down completely so that your shoulders are pulled slightly upwards and your back is stretched.
3
Pull yourself up forcefully until your nose is above the door 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. Work through a full range of motion and make sure you go down far enough to pull your shoulder up slightly and stretch your back. As you pull up, imagine that you are pulling your elbows into your back pockets. 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. (rucksack, 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
Body weight
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