Pull-ups work your back, biceps and shoulders. Different variations of the pull-up target certain muscle groups. Include pull-ups in your exercise regimen to tone upper-body muscles and improve overall fitness.
Chin-Ups
A chin-up is a pull-up variation that targets your back and biceps. To perform a chin-up, grasp the bar with your palms up. Your arms should be shoulder-width apart and fully extended, with your body hanging off the ground. The ascent is started by flexing the back and bicep muscles and pulling yourself up as your elbows are drawn back. Pause and hold the peak of the exercise when your chin is above the bar. Descend slowly back to the starting position and repeat eight to 12 times.
Wide-Grip Pull-Ups
The wide-grip pull-up targets the upper back, namely the lats, and requires precise technique. Perform a wide-grip pull-up by grasping the bar with an overhand grip, palms facing away from you, with your arms wider than shoulder width. Hang on the bar with your arms fully extended and your weight off the floor. Pull yourself up using your back and arms until your chin is above the bar, then lower yourself slowly to the start of the exercise. Repeat eight to 12 times.
Close-Grip Pull-Ups
The close-grip pull-up will work your biceps, forearms and back muscles. Grasp the bar with your palms facing away and your arms narrower than shoulder-width apart. Using your back and arms, pull yourself upward until your chin is above the bar. Hold the pull-up at the top of the exercise for a count before lowering yourself down again. Repeat for eight to 12 times.
Assisted Pull-Ups
Beginners who are not strong enough to perform a pull-up can use a chair, box or bench for assisted pull-ups. Perform any variation of the pull-up with the same form, only with one foot on a solid object to support you. Start by grasping the bar and placing one foot on a chair. The other foot should be curled up and behind your body to avoid touching the ground. Slowly pull up, concentrating on using your upper body muscles. Hold at the peak of the pull-up for a count, then slowly return to the starting position. Repeat eight to 12 times. Over time, incorporate regular pull-ups into your routine.
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