How To Do Pull Ups

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 Pull-ups are a must-have in every workout program. They give a wide range of benefits in addition to strengthening your back muscles. The technique is also extremely useful, which is why it's been employed by military all over the world to assess upper-body strength and endurance. We'll go over what muscles pull ups target, the advantages, how to execute a pull up correctly (most people don't), and the difference between pull ups and chin ups.

Pull Ups Muscles Worked Benefits And How To Do A Pull Up


Pull-ups target which muscles?

While there are several muscles involved in doing a pull up, the following are the most important ones:


latissimus dorsi (latissimus dorsi)

The Lats are the body's largest muscle, and they cover the bulk of the back, with the exception of the traps. The lats also cover the region where the teres major is in the figure above.

The Lats are scapula motion muscles, which assist move the arm by moving the scapula in different directions. The lats adduct (pull down) the humerus, the bone in your arm closest to the shoulder joint, during a pull up.


snares (Trapezius)

The Trapezius spans a large region at the top of the back and is named for its trapezoid-like shape. It is also the muscle in the back that is closest to the skin.

The trapezius muscle has a variety of roles, but during a pull-up, it keeps our scapula (shoulder blades) steady.


Rhomboids are a kind of rhombus (Rhomboideus major and minor)

The rhomboids are a pair of tiny muscles located between the shoulder blades.

The fundamental function of the scapula is to retract the scapula and rotate the shoulder socket, notably during a pull up (Glenoid cavity).


Deltoid posterior

Part of the huge triangle muscle that surrounds your shoulder joint is the posterior deltoid (the deltoid). The fibres of the posterior deltoid muscle are those closest to the back.

The deltoid abducts the humerus (upper bone of your arm) and, in the case of the posterior fibres, pulls the humerus backwards.


Biceps are a muscle group in the upper arm (Biceps brachii)

The bicep is a muscle on the front-facing side of the humerus that is one of the most well-known in the body.

The fundamental function of the bicep during a pull-up is elbow flexion, which reduces the angle of the elbow joint and brings the forearm and bicep closer together.


Teres Major (Teres Major)

From the scapula to the shaft of the humerus, the teres major connects.

Function: To give stability for the shoulder joint, rotate the arm, and, most critically, to adduct (draw down) the arm when pulling up. The Teres major is sometimes known as the Lat Little Helper because of this last role.


Pull-ups provide a lot of advantages.

Pull-ups are a complex exercise.

As you can see from the diagram above, the exercise engages numerous muscle groups at the same time, allowing it to reap the benefits of compound motions such as:

Increased muscular growth - since all of the muscles mentioned above are worked out at the same time, rather than doing isolation workouts that target one muscle at a time. Compound lifts will allow you to acquire greater muscle mass than isolated exercises.

Increased testosterone production — Pull-ups are one of numerous activities that boost testosterone production in the body.

Improved cardiovascular fitness — Compound actions take a lot of oxygen, so your heart gets a good workout as well.

Compound movements burn more calories - Compound movements burn more calories than isolation workouts due to the increased demand on the body.


Strength in the Workplace

Any pulling motion with your hands necessitates the use of your back muscles. Pull-ups will make you a better climber, rower, and swimmer, but you'll also be working your back muscles when lifting up/carrying bags and opening doors. This implies that the benefits you acquire from pull-ups will benefit you for the rest of your life.


Grip Strength Increased

You guessed correctly! Because you're hanging for the duration of the workout, your forearms are put under a lot of stress, which improves grip strength. Grip strength is beneficial not just in everyday life but also in complex workouts like the deadlift and barbell row.


Pull-ups are a great way to save time.

All you need is a bar to complete this excellent compound workout for the amount of weight you're moving (your entire body). This implies that, unlike other major exercises that require a barbell and a lot of weights, you may get a terrific workout by simply hanging from a bar.


How to execute a proper pull-up

Width of grip

Because of the limited range of motion, gripping too broad stifles back development and raises your risk of shoulder injury and wrist pain. When you grip too tightly, your back muscles may not fully engage, and your forearm muscles may receive too much attention. Just outside your shoulders is the ideal grip length.


Activate your core

If you don't engage your core during a pullup, you'll be less steady. As a result, there is less lat activation and hence less muscular development. To gain the best effect, keep your legs straight (activate quadriceps and glutes) and engage your core during the whole exercise.

  • Maintain a back-and-down posture with your shoulder blades.
  • This protects your shoulders while also allowing for steady and dynamic scapular upward rotation.
  • Look at the bar and use your chest to assault it.
  • Once again, this protects your shoulders while still allowing the scapular to function properly.
  • Pull-ups are a great way to add variety to your workout.
  • Are you unable to perform pull-ups? Here's where you should begin.

The great majority of people are unable to perform pull-ups immediately. Pull-up variants, as well as other workouts that target the same muscles, might be used. After you've grown your strength and have a better understanding of the method (as described above), you may go on to the actual thing. Here's a list of things you can try:

  • Pull-up with assistance (machine)
  • Pull-up with assistance (bands)
  • Pull up eccentrically (lowering yourself down)


Reps and sets of pull-ups

Focus on increasing set volume initially, giving yourself to rest between sets if you can accomplish a pull up but struggle to finish numerous sets and reps. For example, completing 10 sets of 1-2 repetitions with 90 seconds break in between is a far better idea than doing 1 – 2 sets till failure (until you can't do any more) and calling it a day. This method of training can help you attain larger volumes of training and more total reps done, which will help you improve your pull-up skills.


What makes a chin-up different from a pull-up?

A chin up is a pull-up variant in which you employ an underhand grip (also known as "supinated"; see below) with your palms facing you. An overhand grip (pronated) is utilized with a pull up, with your hands facing away from you.


Chin-ups target which muscles?

With one key exception, a chin up uses all of the same muscles as a pull up. Chin-ups target the biceps more than the lats. Because the biceps are unable to engage efficiently during a pull-up due to the overhand grip (pronated), the lats must work harder.

The lats are also implicated in shoulder adduction (see below). For biomechanical reasons (reduced strain on wrists, etc. ), pull-ups often employ a broader grip, which allows for more shoulder abduction, working the lats to a greater extent.

In brief, while both workouts target the same muscles, pull ups improve lat activation and chin ups promote bicep activation.

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