Bodyweight

Pull Up

Pull-ups are a demanding but rewarding bodyweight exercise. They target the upper body, especially the back and arms, enhancing upper body strength and muscle definition. A staple in fitness regimes for noticeable strength gains.
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Pull Up instructions
Step-by-step instructions
1
Find a sturdy pull-up bar and stand underneath it.
2
Grasp the bar with both hands, palms facing away from you.
3
Pull yourself up by pulling your elbows toward the floor until your chin is above the bar.
4
Pause at the top of the movement, then slowly lower yourself back to the starting position.
5
Remember not to swing your body or use momentum to pull yourself up, and repeat for the recommended number of reps.
Find a sturdy pull-up bar and stand underneath it.
Grasp the bar with both hands, palms facing away from you.
Pull yourself up by pulling your elbows toward the floor until your chin is above the bar.
Pause at the top of the movement, then slowly lower yourself back to the starting position.
Remember not to swing your body or use momentum to pull yourself up, and repeat for the recommended number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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