What is a Pull-ups Exercise?

What is a pull-ups 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 that 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?

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-ups 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 while trying your limit on the number of pull-ups.

Types of Pull-Ups:

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

Wide Grip Pull-ups

As its name says, your hands are placed wider than shoulder-width apart with this type of pull-ups exercise. This variation works on your lats and also the entire back and biceps.

Narrow Grip Pull-ups:

With this type of pull-up, you place your hands closer than shoulder-width when they grab the bar. This variation works on your arms more, specifically on 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 you can say in parallel position instead of meeting your body like wide grip.

Supinated (Chin Up) Pull-ups:

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

Seated Pull-ups:

In this type of pull-up exercise, you are seated on a bench with your feet resting on the floor and grab a bar above your head, then 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 with rings suspended from a high bar. With the help of another person, you’ll have to hold one end of 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 where you grab the bar, hold it as long as possible, and repeat it for 5 minutes without stopping. This works on your grip, biceps, forearms, but no other muscles are worked in particular.

Iron Cross Pull-ups:

Also known as Russian twist pull-ups, with these types of pull-up exercises, you have to hang on the bar grip crossed one hand over another, then cross them below the bar so that it’s touching 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.

Not perform this exercise if you have any problems with your elbow or shoulder. And 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 any problems with your joints, try to make strength first with some other activities before trying these.

Are pull-ups increase height?

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

How Many Pull-ups Can 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 while trying your limit on the number of pull-ups.

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 entire 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 this exercise can be helpful to lose fat from arms and reduce your waistline, but there is no scientific study that supports the fact that pull-ups burn calories or specifically target belly fat.