1. Basic Body Workout
A pull-up is the single most beneficial upper-body workout, and you do it without any weights. All that you need is a sturdy metal bar. Place hands a few inches wider than shoulder width on the bar, facing away from the body. If the bar is low, then lower your body by bending your knees and leave them bent keeping feet off the ground between pull-ups. Pull your weight up until your chin is level with the bar. Lower yourself back down slowly and repeat.
2. Reap All the Benefits of Pull-Ups
Practicing pull-ups on a regular basis can build your upper body strength and tone muscles tremendously. The muscle used the most for a pull-up is in the back, but you use many others, too. They include the shoulders, biceps, triceps and pectorals. Doing pull-ups tones muscles much better than lifting weights, which mostly adds bulk. Pull-ups increase overall core strength and build endurance.
3. Build Up to a Pull-up
If doing pull-ups seems impossible, there are ways to build up strength in preparation. Begin building up strength on a pull-down machine at a gym. If that is not possible, build up strength with push ups. Move onto pull-ups aided with an elastic flex band. Attach the band to the bar and allow the loop to hang to about knee to mid-thigh area. Step into the band, and do ten pull-ups. Once you have mastered this, lower the loop for less push. Move onto using a spotter to support your legs.
4. Chin-ups Versus Pull-ups
Chin-ups are every bit as important as pull-ups but just a bit different. A chin-up grabs the bar from underneath, with the palms facing the body. Chin-ups target biceps in the arms and arm muscles in general, while the pull-ups target the back more. Both exercise are very important for bodybuilding and toning. Alternate them between workouts.
5. Take it Further
There are variations that you can do to make a pull-up more challenging. Add weight around the waist with a chain to increase resistance. Do a behind-the-neck pull-up, tucking the head under to bring the bar to the nape of the neck. Try one-armed pull-ups. Do muscle-ups, which are like a pull-up, but you need much more momentum because the body does not stop with the chin at the bar but at the hips.
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