Pull-ups require you to pull your entire body weight up, raising your chin over a pull-up bar. Perform assisted pull-ups by using a spotter, a pull-up machine or the barbell on a squat rack. Change your hand position to complete several variations of a pull-up. Additionally, use heavy weights on pull-down machines to increase your strength for pull-ups.
Barbell Pull-ups
Barbell pull-ups enable you to pull most of your body weight up. This is a type of an assisted pull-up because you place your feet on the floor, decreasing the amount of body weight you actually have to pull toward the bar. Use a squat rack and set the barbell at the level of your shoulders. Get under the bar and turn around so the barbell runs across your chest. Place your hands palms down and slightly wider than shoulder-width apart. Perform a barbell pull-up by hanging down from the barbell, your hips under the bar and your legs in front of you balancing on your heels. Pull your body up to raise your chin over the bar then lower to return to the starting position.
Assisted Pull-ups
Assisted pull-up machines or a spotter reduces the amount of your body weight you have to pull up. If you use an assisted pull-up machine, place your shins on the assistance pad. If you use a spotter, he can stand behind you and push you up from your waist or your crossed ankles. Place your hands palms down, slightly wider than shoulder-width apart. Contract your upper body muscles to pull your chin up over the bar.
Chin-ups
A chin-up is a version of the pull-up placing your hands shoulder-width apart and your palms facing you. This is slightly easier than a lateral pull-up as your bicep muscles are more fully engaged to help your back and chest muscles pull you up. Use pull-up bars high off the floor such that when you hang off the bars, your feet cannot touch the floor. Position your hands at shoulder-width then step off the stool to hang motionless under the bar. Contract your muscles to pull your chin up over the bar then return to the start position.
Narrow-Grip Pull-ups
Use the triangle-shaped bar of a cable-pulley machine for narrow-grip pull-ups. Place the triangle bar over the pull-up bar. Position your body so your collar bones are perpendicular to the bars. Step off the stool and hang motionless beneath the bars. Pull your body up, angling your head off to one side as you raise your head beyond the pull-up bar.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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