Your back is the agonist, or prime mover, when performing pullups. Your biceps and forearms contribute, but the latissimus dorsi, or wide muscles of your back, do the majority of the work. There are ways to get more out of your pullups and mistakes to avoid. Consult your physician before beginning any diet or exercise program.
Pullups
Step 1
Grip a bar with your hands placed wider than shoulder-width apart. Without allowing your feet to touch the ground, pull yourself up until your chin clears the bar. Lower yourself with control and never bounce out of the bottom. Gripping the bar with your palms facing away from you will work the middle of your back more.
Step 2
Increase the range of motion by moving your hands in close together. Your back will get more work as you have to pull yourself up farther. Your hands should be palm up.
Step 3
Increase your range of motion by pulling your chest up to the bar. This usually requires a palms-up grip. If you are particularly strong, pull yourself up until your sternum touches the bar. This requires you to lean back a bit, which is very difficult to do.
Step 4
Stretch your upper back by gripping the bar with your hands wider than normal. This does not work your latissimus dorsi any differently, but it does stretch some of the small muscles around your shoulders. Make certain you use strict, controlled form during this pullup variation.
Step 5
Increase the difficulty by adding weight to yourself. You can wear a weighted vest or hold a dumbbell in between your feet. Barbell plates can be tied to your belt for extra weight as well.
Tips and Warnings
- Make certain your hands are dry when gripping the bar. This prevents slipping.
- Never use straps to compensate for a poor grip. Should you lose your grip, the strap will hold your arms in place as you fall and strain your shoulders. This sort of strain easily results in a labrum tear, which is a type of shoulder injury.
Things You'll Need
- Pullup bar
References
- "Journal of Strength and Conditioning Research"; Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-up, Chin-up, or Perfect-pullup™ Rotational Exercise; J. W. Youdas, et al., December 2010
- "Dynamic Medicine"; Variations in Muscle Activation Levels During Traditional Latissimus Dorsi Weight Training Exercises: an Experimental Study; George J. Lehman, et al.; June 2004
- "British Journal of Sports Medicine"; Diagnosis and Management of Superior Labrum Anterior Posterior Lesions in Overhead Athletes; G.D Abrams, et al.; December 2010
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