The pull-up exercise is a compound exercise, working more than one muscle group. The resistance is not a weight or weight stack, but your body weight and gravity. The exercise is an advancement of the flexed arm hang that you may have done in elementary gym class. The more that you weigh, the higher the resistance placed on the targeted muscle groups.
Significance
The pull-up test is one of the least anticipated, dreaded events for testing upper body strength from physical education class to the Marine Corps. Upper body strength is essential for training drills such as climbing ropes or carrying individuals to safety. The ability to perform pull-ups successfully requires strength, endurance and technique.
Technique
The starting position for the pull-up involves gripping a bar that is high enough for your body to hang from. Use an overhead grip by placing your arms shoulder-width apart with your palms forward. Extend your body down with your feet off the ground. Begin the exercise by squeezing your shoulder blades together and bending your elbows, pulling your body up toward the bar until your chin is above the bar. Hold, and then slowly lower your body your body back to the starting position, resisting the movement as you lower your body.
Function
Your forearm and wrist muscles contract while gripping the bar. As you squeeze your shoulders together and down, your rhomboids and latissimus dorsi muscles in your back contract. Your biceps muscle works to bend your elbows. Abdominal muscles are used to keep your back straight and to avoid arching your back. As your lower your body, your back and biceps begin to stretch as your opposing muscle groups begin to contract to resist the exercise. The opposing muscle groups are the back of your shoulders and your triceps.
Variations
When using a wider grip, the pull-down exercise works more of your back muscles. With a closer grip, your lower latissimus muscles are targeted. When reversing your palms for an underhand grip, the bicep muscles are used. Performing a pull-up and lifting your knees up will include your abdominal muscles.
Considerations
For some, the pull-up is very difficult to perform. Exercises to improve performance include lat pulldowns, dumbbell rows and a flexed-arm hang. Lower intensity variations of the pull-up will also increase strength. Techniques include performing negative pull-ups by starting with your body above the bar and slowly lowering your body down. Assisted pull-ups can be done by bending your knees and having someone hold your feet while you pull yourself up. It is important to master proper technique to avoid injuries. First-time exercisers should consult a physician before starting an exercise program.
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