Pull-Ups
Targeted Muscle Groups
Primary Muscles:
- Latissimus Dorsi (Back):
- Biceps Brachii (Arms):
Secondary Muscles:
- Rhomboids and Trapezius (Upper Back):
- Infraspinatus and Teres Major (Shoulders):
- Core Muscles:
Equipment Needed
- Pull-Up Bar:
- Chalk (Optional):
- Resistance Bands (Optional):
How to Perform the Pull-Up: Step-by-Step Guide
Step 1: Warm-Up
- Dynamic Stretching:
Step 2: Grip the Bar
- Hand Placement:
Step 3: Hang with Full Extension
- Body Position:
Step 4: Pull Up
- Engage the Back:
Step 5: Complete the Pull-Up
- Chin Above Bar:
Step 6: Lower Down
- Controlled Descent:
Step 7: Repeat
- Perform Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Perfect Your Form:
- Use Full Range of Motion:
- Incorporate Variations:
- Strengthen Your Core:
- Gradual Progression:
Common Mistakes to Avoid
- Using Momentum:
- Partial Range of Motion:
- Shoulder Shrugging:
- Inadequate Warm-Up:
- Overtraining: