Pull Up

Target Muscles: Back

Equipment: Pull Up Bar

Instructions: Grip bar with hands slightly wider than shoulder width. Keep body in good alignment (abs tight, chest up, back straight). Squeeze down (depress) shoulder blades using a controlled motion, pull body up by drawing chest to the bar, keeping elbows down toward sides and forearms in line with body. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return body to starting position. Do not allow body to swing. Do not allow muscles to relax before next repetition.

Video:  Male    Female

Illustration of a wide grip pull up from the starting position. Illustration of a pull up from the finish position.

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