What is a Pull-ups Exercise?

What is a Pull-up Exercise?

Pull-up is one of the most effective strength training exercises for your upper back and biceps (mainly). The exercise is also known as chin-ups. It’s a compound movement works multiple muscles simultaneously, including shoulders, arms, lats, and abs. You can do it with the help of a place where you can hang from, like a high bar or playground equipment.

How to do pull-ups exercise?

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First, grab the bar with hands placed about shoulder-width apart and palms facing your body, then lift yourself until your chin is over the bar and elbows are bent at about 90 degrees. This is your starting position.

Now, pull yourself up, keeping your body straight until the bar touches the upper part of your chest. Lower yourself back to starting work and repeat.

How many pull-up exercises should I do?

The number of reps you can do depends on your weight, age, workout routine, etc… To maximize the growth in size and strength experienced by muscles involved in this exercise, try to do three sets of 10-15 reps. If possible, always use a spotter to limit the number of pull-ups.

Types of Pull-Ups:

You can do many types of pull-ups. You can either use an overhand or underhand grip to perform this exercise. You can work your biceps more if you choose an underhand grip (reverse grip). Here is the list of pull-up types:

Wide Grip Pull-ups

As its name suggests, this pull-up exercise involves placing your hands wider than shoulder-width apart. This variation works on your lats, as well as your entire back and biceps.

Narrow Grip Pull-ups:

With this pull-up type, you place your hands closer than shoulder-width when they grab the bar. This variation works more on your arms, specifically the triceps and forearms.

Parallel Grip Pull-ups:

This type of pull-up is a wide-grip pull-up, but with your palms facing each other or in a parallel position instead of meeting your body like a wide grip.

Supinated (Chin Up) Pull-ups:

Chin-ups are performed with palms facing you (underhand grip). With these pull-up exercises, you can work your biceps more, and it’s easier than an overhand grip.

Seated Pull-ups:

In this pull-up exercise, you are seated on a bench with your feet resting on the floor. Then, grab a bar above your head and pull yourself up until your chin is over the bar. This will mainly work your core muscles and arms.

Towel Grip Pull-ups:

This pull-up type is performed with a towel hanging from a high bar or rings suspended from a high bar. With the help of another person, you’ll have to hold one end of a towel or ring in each hand and perform as many reps as you can without losing grip. This works more muscle groups than regular pull-ups because your back, biceps, forearms, and hands will be performed more.

Isometric Grip Pull-ups:

This is a pull-up exercise in which you grab the bar, hold it as long as possible, and repeat it for 5 minutes without stopping. It works on your grip, biceps, and forearms, but no other muscles are worked in particular.

Iron Cross Pull-ups:

Also known as Russian twist pull-ups, these types of pull-up exercises require hanging on the bar grip with one hand crossed over another, then crossing them below the bar so that they touch your waist on each rep. One hand always crosses above the other hand on every rep. You must keep your abs tight while performing this variation of pull-ups.

Pull-ups for a good, healthy body.

Do not perform this exercise if you have problems with your elbow or shoulder. If you’re a beginner, try to stay away from these types of pull-up exercises until you get enough training and build muscles. Also, if you perform this exercise on a high bar or have problems with your joints, try to build strength first with some other activities before trying these.

Are pull-ups increase height?

You can increase your height through regular exercises and a proper diet, but no scientific study supports that pulling ups increase size.

How Many Pull-ups Can I Do?

Do pull-ups build biceps?

Yes, doing pull-ups exercise will increase your muscle size and strength. This compound exercise works for the biceps because it involves the upper body muscles working together while pulling up.

Do pull-ups help in weight loss?

This compound exercise targets the biceps and other muscles involved, such as the back, forearms, shoulders, etc. So, it can help you lose fat from your arms and reduce your waistline, but no scientific study supports that pull-ups burn calories or specifically target belly fat.