Pull up exercise is a fantastic compound back exercise that targets the lats, contributing to the famous V-taper that many desire.

It also recruits the biceps as helper muscles.  Besides the bench press, pullups are a true test of upper body strength.

Pull Ups Exercise How To

  • Locate a pull up bar and grasp the bar with an overhand grip, slightly wider than shoulder width apart.
  • Before pulling down, ensure that the shoulder blades are pulled back and down.
  • Once in position, pull the body up towards the bar until the chin is over the bar.
  • Lower yourself slowly and then repeat the motion.

Form and Technique

For pullups, try to initiate the movement with the back before the biceps for better isolation of those back muscles.

Additionally, keep the core tight so the upper body stays rigid throughout.

Variations:  Chin Ups, Neutral Grip Pull Up, Weighted Pull Ups, Assisted Pull Ups

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Pull Ups

How To Do Pull Ups