Pull-ups

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Exercise Library

Pull-ups


Target Body Part:
Arms, Back

Equipment Needed:
Pull up bar

Step 1

Starting Position: Stand under the chin-up bar with your arms overhead and your palms facing away from you. Reach, jump or lift your body off the floor to grasp the handles firmly with a full grip position (thumbs wrapped around the handles). Gently cross one leg over the other to stabilize your lower extremity. Brace your abdominal muscles to stabilize your spine. Your head should be aligned with your spine and your wrists in a straight line with your forearms (neutral). Pull the shoulders back and down. Maintain these engagements throughout the exercise.

 

Step 2

In a slow and controlled manner, bend the elbows to pull your body upward. Keeping your elbows down toward your sides, pull with a motion that causes your elbows to point directly down toward the floor. Work to keep your body aligned vertically to the floor. Do not swing your body during your upward pull.

 

Step 3

Continue pulling up until your chin is level with the bar or your hands. Pause. In a slow and controlled manner, return to your starting position by allowing your elbows to fully straighten. Keep the abdominals engaged and the shoulder blades pulling down. Maintain your head and spine alignments and your wrists in neutral. Repeat the movement

 

Step 4

Exercise Variation: The intensity of this exercise can be increased with resistance that can be added by wearing a weight belt to which weights are connected. Using a narrow, pronated (palms forward) grip shifts some of the load from your lats (mid-back muscles) into the muscles of the upper back.

This exercise targets the back muscles effectively, but should be performed without compromise to the shoulder. Follow the instructions provided to reduce
the stress placed upon your shoulders

  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
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