How to do Pull ups

How To Go From 0 Reps To Multiple Sets

The pull-up is one of the most efficient multi-joint exercises to improve upper body strength and musculature. Although it is a difficult exercise to perform, especially for beginners, it is an invaluable exercise to learn. This article will take you through a step-by step progression of how to do  pull ups. So get ready to go from zero pull ups to sternum pull ups.

Pull-ups/Chin-ups: Biomechanics and Muscles Involved

There exists some misunderstanding about the difference between a pull-up and a chin-up. Simply stated, the grip, or position of your hands on the bar differentiates a pull-up from a chin-up. A pull-up is performed with a pronated, or overhand grip. A chin up is performed with a supinated (underhand) grip or parallel grip (palms facing each other).

The pull-up/chin-up is a multi-joint exercise that recruits a large group of muscle fibers from the upper body. The primary movement of a pull up requires you to lift your body weight from a hanging position with arms extended to a position with elbows bent and sternum to the pull-up bar.The pull up primarily targets the large fan shaped latissimus dorsi muscle of the back. Other muscles that assist in the pull up exercise are the middle and lower trapezius muscles, teres minor, rhomboids, deltoids, biceps brachii, brachioradialis, and brachialis. Different grips recruit different muscle groups. How does changing the grip change the type of muscle fiber used? Read on to find out.

Continue reading to learn about the muscles used with different pull-up/chin-up grips as well as a discussion of the eccentric vs. concentric component of the pull-up.

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