The pull-up is one of the more well-known strength exercises, and it's also among the most effective. The basic pull-up is performed by hanging from a sturdy bar and pulling yourself up to it. Pull-ups strengthen the muscles of your arms, back and shoulders. According to the American Council on Exercise, you can perform multiple variations of the pull-up, each with different purposes and effects.
Overhand Pull-Up
The overhand pull-up is performed with your hands gripping the bar slightly wider than shoulder width and your palms facing away from you. The turning out of your hands disengages your biceps, putting more emphasis on the muscles of your back.
Underhand Pull-Ups
Sometimes referred to as the chin-up, the underhand is slightly easier then the overhand pull-up because it allows you to use more of your upper arm musculature to pull yourself up. As indicated by the National Strength and Conditioning Association, turning your palms toward you during the chin-up uses your biceps, which assist your back muscles.
Assisted Pull-Ups
Most fitness centers have an assisted pull-up machine, which consists of a platform you can kneel or stand on. As you perform the pull-ups, the machine assists you by pushing you up toward the bar. You can change the settings to use as much or as little help as you need.
Lateral Pull-Ups
The lateral pull-up is performed on a low bar, set from anywhere between thigh and shoulder height. Grasp the bar with your hands about shoulder-width apart. You can use either an overhand or underhand grip. Holding the bar firmly, walk your feet forward until your body is under the bar. Keeping your body straight, lower yourself to arm's length, then pull yourself up until your chest touches the bar. Lateral pull-ups can be used as an easier replacement for the pull-up, or as an alternative to rowing exercises.
References
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition" by Cedric X. Bryant and Daniel J. Green; 2003
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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