Pull-ups, also known as chin-ups, are effective exercises for developing muscles in the upper and lower arms and back. There are several variations, but all involve lifting your body weight from a dead hang to reach the level of a horizontal bar above your head. Some, such as reverse and behind the neck pull-ups, may be more challenging than others, depending on your physical development.
Regular or Standard Pull-ups
A regular pull-up is done by gripping an overhead bar with a wide, overhand grip, that is, one with your palms facing away from you. You can also use a "neutral" grip with your palms facing each other if your bar is equipped with handles. Without jerking your body, pull yourself up from a dead hang until you clear the bar with your chin, touch your upper chest to the bar or until your eyes are above the level of the bar.
Reverse Pull-ups
A reverse pull-up is performed using a reverse or underhand grip, that is, by holding the bar with your palms facing toward your face. Frédéric Delavier, author of "Strength Training Anatomy, Your Illustrated Guide to Muscles at Work" claims this variation is particularly effective for developing the latissimus dorsi or "lat" muscles and the teres major muscles of the back.
Behind the Neck and Sternum Pull-ups
A behind the neck pull-up begins like a standard pull-up except your head moves in front of the bar instead of behind it. This means that the back of your shoulders, not your chest or chin, contact the bar. More difficult than a standard push-up, this exercise strengthens your bicep, brachialis, and brachioradialis muscles in your arms, and the pectoralis major, or "pec", muscles in your chest, according to Delavier. A sternum pull-up is done by gripping a bar with your palms facing each other. You can use a special handle that fits over the bar or you can grip the bar itself. You then pull yourself up while driving your hips forward and leaning back. At the top of the movement, your body is at a 45-degree angle with respect to the floor. Lower and repeat.
Other Variations
If you need to develop strength before completing a regular pull-up, you can train by placing a bar close to the ground on a Smith machine or squat rack. It should be positioned high enough so you can fit under it. Grip the bar while lying on your back, keeping your feet on the floor, and pull yourself up to the bar. Keep your body straight. If, on the other hand, you are bored with regular pull-ups, you can challenge yourself by attaching weights to your body to increase intensity. You can also experiment with the width of your grip to vary your exercise.
References
- "Core Performance"; Mark Verstegen and Pete Williams; 2004
- "Scrawny to Brawny, The Complete Guide to Building Muscle the Natural Way"; Michael Mejia and John Beradi; 2005
- "Strength Training Anatomy, Your Illustrated Guide to Muscles at Work"; Frédéric Delavier; 2001
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