The Best Pull-ups For An Upper Body Workout

Pull-ups condition your upper body without weights. When you perform pull-ups, you work your back, arms, shoulders and abs. Personal trainers and bodybuilders often recommend pull-ups because they develop your body from top to bottom. Pull-ups hit many muscles including your latissimus dorsi, deltoids, pectoralis, rhomboids, biceps brachii, and triceps.

Getting Started

People often confuse pull-ups and chin-ups. They're not the same. You use a pronated grip for pull-ups, meaning your palms face away, while you use a supinated grip for chin-ups. Locate a pull-up bar at your gym or purchase one that fits in a door at your home. Effective, proper pull-ups require good posture and technique. Keep your shoulders back, and don't let your elbows flare out too far when performing them.

Standard Grip

Place your hands on the pull-up bar, shoulder-width apart. Extend your arms as you're hanging beneath the bar. Utilize your back, shoulder and arm muscles as you rise up. If possible, raise your chin and head above the bar on each repetition.

Wide and Narrow Grips

Wide-grip pull-ups hit your lats more than standard versions, according to Bodybuilding.com, while narrow-grip pull-ups hit your arms and lower lats. Place your hands further than shoulder distance apart for the wide-grip option; place them 4 to 8 inches apart for the narrow-grip option.

Towel

Towel pull-ups are advanced, more challenging pull-ups that develop arm strength. They require greater upper body strength and control, as you can't rely on the bar for stability. Wrap two towels around the bar, shoulder-distance apart. Grip the towels tightly just under the bar, and proceed with the pull-up. You can perform these with your legs bent behind you or outstretched in front of you.

Tips

If you can perform high reps of pull-ups, consider adding a weight between your legs or using a weight belt. Many people, however, can not lift their own weight repeatedly. An assisted machine can reduce your weight load. You can also use a chair or have a spotter give you a boost. Consult your physician or personal trainer to make sure you can perform pull-ups without injury.