Your Cart is Empty
Whenever you think of a great workout, pull ups probably come to mind. After all, they’re one of the most effective exercises for building strength and muscle mass. Not only do they target your upper body muscles, but they also work your core, back, and arms. Plus, you don’t need any fancy equipment or gym memberships – just a sturdy bar. But while pull ups are a great exercise, it’s important to know the proper technique to get the most out of each rep. Here’s a breakdown of the five essential pull up moves.
Shop The Collection: Pull Up BarsLet’s start with the basics. The traditional pull up is the foundation of all other pull up exercises and involves pulling your body up to the bar using your arms. To do this correctly, start by hanging from the bar with an overhand grip (palms facing away from you). Then, inhale as you activate your lats and pull yourself up until your chin is above the bar. Exhale as you lower yourself back down to the starting position.
Shop The Gear: CAP Barbell Xtreme Doorway Pull Up Bar, $27.99 USD
The chin up is similar to the traditional pull up, but with one key difference: your hands are in an underhand grip (palms facing toward you). This small change puts more emphasis on your biceps, making it an excellent exercise for developing upper body strength. To do this move correctly, hang from the bar with your arms shoulder-width apart and palms facing you. Then, inhale as you activate your lats and pull yourself up until your chin is above the bar. Exhale as you lower yourself back down to the starting position.
The wide grip pull up is a variation of the traditional pull up that emphasizes your latissimus dorsi (lats) and outer back muscles. To do this move correctly, start with an overhand grip and your hands slightly wider than shoulder-width apart. Then, inhale as you activate your lats and pull yourself up until your chin is above the bar. Exhale as you lower yourself back down to the starting position.
The close grip pull up is another variation of the traditional pull up that focuses on your inner back muscles. To do this move correctly, start with an overhand grip and your hands slightly closer than shoulder-width apart. Then, inhale as you activate your lats and pull yourself up until your chin is above the bar. Exhale as you lower yourself back down to the starting position.
If you’re having trouble doing traditional or modified pull ups, the negative pull up might be a good place to start. This move is essentially the reverse of the traditional pull up and works your muscles just as effectively. To do this move correctly, start with an overhand grip and jump up so that your chin is above the bar. Then, exhale as you slowly lower yourself down until your arms are fully extended. Inhale as you reset and repeat.
As you can see, there are plenty of variations when it comes to pull up exercises. Whether you’re a beginner or an experienced lifter, these moves can help you build strength and muscle mass. Just be sure to practice proper form and technique to get the most out of each rep.
