Pull-ups work multiple major muscles in the upper body, including the latissimus dorsi, rhomboids, deltoids, trapezius and biceps. These are found in the back, shoulders and upper arms. Because pull-ups work more than one muscle at a time, they are known as compound, or multi-joint, exercises. When using a short bar for pull-ups, your only limitation is that you cannot space your hands in a wide position. A conventional grip pull-up is still possible, and it is vitally important to use proper form.
Step 1
Stand under the bar with your feet shoulder-width apart. Reach up and wrap your hands around the bar with your palms facing forward. Position your hands approximately shoulder-width apart. If the bar is high, you may need to jump up slightly to reach or it, or you can start out standing on a step stool.
Step 2
Bend your knees and move your lower legs behind your body. Cross one leg over the other and maintain a straight line from your shoulders to knees.
Step 3
Execute a set of pull-ups. Keep your abs tight as you pull your body up toward the bar. Go as high as you can and try to get your chest to meet the bar. Lower yourself down by straightening your arms and repeat. Do not swing back and forth to build up momentum and make sure to breathe properly as you do pull-ups. Exhale as you raise yourself up and inhale as you lower yourself down.
Step 4
Perform chin-ups for a variation. Chin-ups place more emphasis on the biceps, which are on the front of the upper arms. Begin by placing your hands shoulder-width apart on the bar, but this time have your palms face your body. Maintain the same alignment as with regular pull-ups and pull yourself up as high as possible. Lower yourself down until your arms are fully extended and repeat.
Member Comments