Exercise Database

Pull Ups

Course: PHRE 3040 – Resistance Training Movement Pattern: Pull | vertical Target: Latissimus Dorsi Synergist(s): Brachialis, Deltoid (Posterior), Rhomboids
Exercise ID: 2308
Regressions: Lat Pulldown Progressions:

Equipment: Body Weight
Description:
  1. Grab the pull-up bar with the palms away from your face (pronated grip) and a grip wider than the shoulder width.
  2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while maintaining a neutral curvature of your spine.
  3. As you breathe out, pull your torso up until your head is around the level of the bar. Keep the elbows close to your body.
    • Tip: Avoid kicking your legs out in an effort to generate momentum. This is more of a kipping motion and decreases the work done by the lats and biceps.
  4. Hold the contraction for ~ 1 second, then lower your torso back to the starting position (when your arms are fully extended).
Common Error(s): Forward Head Posture | Not engaging core
Spotting:


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