Proper Pull Up Technique
100% Proper Chin-up/Pull-up Technique: It's Time to Develop a Beastly Back! |
 Many people choose Lat pull-downs over Chin-ups/Pull-ups because of one simple reason; Lat pull-downs are easier. The Chin-up/Pull-up, however, is one of Bright ‘N Fit’s favorite upper-body exercises. We really like this movement because it is extremely basic, but challenging. Moreover, it will add slabs of muscle to your entire upper and middle back. Not to mention, it will also add tremendous size to your biceps and forearms.
To clarify things, the only difference between a Chin-up and a Pull-up is the grip. When performing Chin-ups, you grab the bar with your palms facing you. When you perform Pull-ups, you grab the bar with your palms facing away from you. Other than that, a Chin-up and a Pull-up are performed the exact same way. Both exercises are particularly effective for developing strength, power, and growth in your back muscles and biceps. For the best results, alternate grips each week.
Muscles worked during the Chin-up/Pull-up: |
• Lats
• Upper Back (Posterior Deltoids, Middle Traps)
• Middle Back (Rhomboids, Lower Traps)
• Arms (Biceps, Forearms)
Proper Pull Up Technique Step 1: Setting Up |
• Stand directly under the center of a Chin-up/Pull-up bar.
• Grab the bar with your hands about shoulder-width apart. If performing Chin-ups, grab the bar with your palms facing you. If you are performing Pull-ups, grab the bar with your palms facing away from you.
• The Starting Position: Hang straight down from the bar with your feet completely off the ground and your arms fully extended. Cross your feet behind you if it is more comfortable.
• Look straight ahead to prevent the tendency to strain your neck when pulling until your chin clears the bar.
Proper Pull Up Technique Step 2: Pull! |
When you are performing the Chin-up/Pull-up, it is important to remember to prevent your body from swaying back and forth, and/or not use momentum from your hips.
• Leaning back slightly, explosively pull your upper-chest towards the bar until your chin is completely over the bar. Do so by pulling your elbows down and back towards the ground behind you.
• Slowly and under control, lower yourself to the starting position. Be sure to lower yourself until your arms are completely extended for each rep.
For beginners, this pull up exercise will be surprisingly difficult. Do not head for the Lat pull-down machine. The only way to improve is by practicing. There are a couple ways to work your way up to a body-weight Chin-up/Pull-up:
• Perform Chin-ups/Pull-ups on the assisted Chin-up/Pull-up machine. This machine allows you to place your knees on a pad so you are lifting less than your bodyweight. Continue this exercise until you can successfully perform one body-weight Chin-up/Pull-up. Then work your way up to 4 sets of 6 reps.
• Perform Chin-ups/Pull-ups with the assistance of a spotter. Have your spotter grab your hips and push them up toward the bar as you perform your Chin-ups/Pull-ups. Continue this exercise until you can successfully perform one body-weight Chin-up/Pull-up. Then work your way up to 4 sets of 6 reps.
Once you can perform 4 sets of 6 body-weight Chin-ups/Pull-ups, you should add additional resistance by attaching a weight plate to a belt with a chain, or by squeezing a dumbbell between your legs.
Stay 100% focused during every single rep during these pull up exercises!
Disclaimer: There are risks associated with any physical regime. When you use the information provided on this site you do so at your own risk, and Bright 'N Fit and its founders are not responsible for any losses or damages of any kind.
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