PULL-UP
TARGETS /// lats, rhomboids, shoulders (primary); traps, core (secondary)
EQUIPMENT /// pull-up bar
The pull-up is one of the ultimate tests of strength. This total back exercise builds the lats and increases power, and as a large compound movement it can also boost metabolism. If you’re not able to perform a straight pull-up, start with one of the variations and work your way up.
[1]Grasp the pull-up bar with an overhand grip and wrap your thumbs around the bar. Fully extend your arms, slightly bend your knees, and bring your feet together (or cross your legs).
[2]From a dead hang, engage your lats and pull yourself up until your chin reaches the bar, pause, and then slowly lower yourself back down to the starting position.
TRAIN THE RIGHT WAY
DO: keep your shoulders rotated back and down, as this will help limit the use of the traps.
DON’T: “kip” the pull-up. (Kipping uses mostly lower body to get up to the bar, so it’s not as effective.)
VARIATIONS
^ Band-assisted pull-up (easier) Secure a resistance band to the pull-up bar and place one foot in the loop to assist with the pull-up.
Machine-assisted pull-up with alternating negatives (easier) Set your desired weight on an assisted pull-up machine and place your knees on the platform. Perform a pull-up with both hands, then alternate with single arm negatives. (This will help build strength and help you progress to a full pull-up.)