Pull ups

Pullup Basics

Primary muscles worked: Back

Secondary Muscles: Biceps

Mechanics: Compound

Equipment: High Bar or Pull up bar

How To Perform Pullups

• 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 is above the bar and then lower yourself all the way down so that your arms are straight.

Pullup Tips

• Remember to use your "hands as hooks" and pull from the back and not the bicep.

Pullups and Sports 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.