Exercise description of pull ups.  Learn about the pull up with videos, pictures, and other information.  Also learn how the pull up improves sport performance.

Primary muscles worked:  Back

Secondary Muscles:  Biceps

Mechanics:  Compound

Equipment:  High Bar or Pull up bar

How to perform the exercise:  To perform the pull up, jump up to the bar or find a step or bench that will allow you to step up to the bar.  Grab the pull up bar with an overhand grip with a width just outside shoulder width apart.  Begin the pull up by pulling down on the bar and bringing the shoulder blades back together.  This will allow you to utilize the back muscles properly.  Pull up until your chin in above the bar and then lower yourself all the way down so that your arms are straight.  Remember to use your "hands as hooks" and pull from the back and not the bicep.

Spotting the exercise:  To spot the pullup, stand behind the individual and have the lifter cross his/her feet and bend the knees so that it makes a 90 degree angle with the upper leg.  When the lifter begins to struggle, push up on both the knees and lower legs of the athlete in order to provide just enough assistance that will allow them to complete a repetition. 

Sport specific application:  The pullup is very sports specific for gymnastics, especially in the realm of the rings and high bar.  The pullup can also be utilized to increase rowing power and also allows swimmers greater power during the pull through of their particular stroke.  The pullup provides great benefits to overall back strength and development for all athletes.