Discover the deets about pull-ups: muscles worked (there are a ton!
), along with a how-to, benefits, and modifications.
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trainer at theFhitting Room in NYCwith certifications in personal training, kettlebells, strength and conditioning, pre- and post-natal fitness, TRX, and running mechanics
With commitment and consistency, you could achieve one rep, and then another.
Until youre cranking out a whole set.
Hereshow to perfect your pull-up technique.
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Pull-ups: muscles worked
Part of the reason pull-ups are so tough?
They target a ton of upper-body muscles.
On the other hand, pull-ups can be problematic for certain people, Anderson says.
Here are a few:
1.
Stronger back and arms
Want to develop a strong, muscular back and well-defined arms?
trainer at theFhitting Room in NYCwith certifications in personal training, kettlebells, strength and conditioning, pre- and post-natal fitness, TRX, and running mechanics
Pull-ups are agreat way to build upper-body strengthas theyre a comprehensive upper-body workout, Anderson says.
More importantly, [it] places the biggest effort/stress on those muscles in their lengthened/stretched position.
This is where the real muscle growth happens.
In doing so, they promote better shoulder health, she says.
Strong shouldersare key if youre trying to prevent shoulder pain, especially as you age.
While performing pull-ups, the core muscles are activated to stabilize the body, Anderson says.
Keep in mind, though, pull-ups wont work your midsection the same way thatcore-focused exercisesdo, Lauder-Dykes says.
Think of the ab-activation as more of an added bonus, not the main benefit.
Think about it: You cant open a pickle jar without good grip strength.
Its true: People with stronger grips tend to live longer.
This is particularly important as itenhances functional fitness, making everyday tasks easier and improving overall athletic performance.
Improved posture
Hunched over a computer most of the day?
Yep, us too.
If your posture is taking a hit from too much sitting, pull-ups are your friend.
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Minimal equipment required
You dont need an expensive gym membership or any fancy fitness gear to do a pull-up.
All it takes is you and a sturdy bar of some sort.
Avoid these common mistakes the next time youre up at the bar.
Or you could try cluster reps.
Using momentum (kipping)
A lot of people tend to fall into atrap of kipping, Anderson says.
This happens when you rock or swing your body (or kick yourself up) toward the bar.
But when you use momentum, youre not using muscle.
This means you wont build as much strength.
Look, we get it.
Pull-ups are no joke.
But dont cheat yourself out of the benefits by kipping.
Not going through the full range of motion
Avoiding full extension is another common mistake, Anderson says.
Again, fatigue is often to blame.
When you get tired, you might sacrifice range of motion to get more reps.
It might be time to take a break.
Fewer quality reps (over quantity) is always better.
Modifications for pull-ups
Real talk: Pull-ups are hard AF.
Even the strongest people struggle to crank out more than a couple at a time.
For most of us, pull-ups take time to master.
These modifications will help you grow muscle and upper-body strength.
Plus, they allow you to focus on practicing good form.
Trust us, in no time, youll be banging out a bunch of pull-ups at the bar.
This method decreases the amount of bodyweight you have to heave up to the bar on your own.
Smith machine: My favorite way to modify the pull is to use a Smith machine, Lauder-Dykes says.
This position helps reduce the amount of body weight you are pulling on each rep, Lauder-Dykes says.
Because you dont have to pullallyour bodyweight, its slightly less strenuous.
Buts its still super challenging and a great way to strengthen your biceps and back muscles.
you’re able to make it more challenging by increasing the height of the bar, he adds.
Lifting straps:Notice that your grip gives out sooner than your other muscles during pull-ups?
Try negative pull-ups
Breaking the pull-up down into parts can be helpful too.
Case in point: negative pull-ups.
Take a moment to assess.
You might need to work on foundational strength first.
These exercises will help you grow stronger muscles in your arms and back and prep you for pull-ups.
FAQ
Do pull-ups actually build muscle?
This comprehensive upper-body workout helps in developing a strong, muscular back and well-defined arms.
What are the disadvantages of pull-ups?
Because pull-ups requiresignificantupper-body strength, beginners might find them too challenging.
Heck, folks of all fitness levels may struggle to master the notoriously difficult exercise.
In other words, you’re able to easily injure yourself.
SAFETY NOTE
If you ever feel pain or discomfort when doing pull-ups, press pause.
Your bodys telling you that somethings up.
While your muscles may shake (due to exertion), no exercise should ever hurt.
How many pull-ups per day?
Think you could handle more?
Even if you cant hit the target right now, keep working on it.
Consistency is key to success.
Why am I strong but cant do pull-ups?
Thats the million-dollar question.
But the answer is pretty straightforward.
Pull-ups require strength in so many areas: upper body, core, and grip.
If one is lacking, pull-ups will be nearly impossible.
On top of this, you need serious relative strength to achieve a pull-up.
While you might have a lot of absolute (maximal) strength, many people struggle with relative strength.
Relative strength refers to the strength-to-weight ratio of an individual, Anderson says.
Essentially, its a measure of how easily you might lug your own weight around.
Its why bodyweight exercises like pull-ups (and push-ups) are so challenging.
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