The pull-up is one of the simplest yet most effective upper-body strength-training exercises. As a compound exercise, it targets multiple muscles, mainly biceps and upper back. Collectively, the major muscles utilized in this exercise are latissimus dorsi, brachialis, deltoid, rhomboids, trapezius, pectoralis major/minor, biceps and triceps. Like the push-up, the pull-up is a body-weight exercise that requires just a pull-up or basic bar as a solo piece of equipment for rewarding resistance work.
Traditional Pull-Up
A pull-up requires an individual to lift up over a bar above him. Large bursts of energy are necessary to perform several pull-ups in succession. Pull-up exercises can be done in your home, fitness facility or a playground. There are a variety of pull-up exercises. The most common pull-up is the standard or traditional, which involves an overhand grip. From a standing position and with extended arms, the individual grasps the bar with both hands and lifts the body until at least the chin clears the bar, then lowers slowly and repeats the exercise with prescribed repetitions. Breathing is performed in this manner: exhale upon exertion/lift and inhale on recovery/lower.
Weighted Pull-Up
A more advanced pull-up exercise involves weights attached to a belt that is worn around the waist, or weights grasped between or attached to the legs or feet. An individual lifts over the bar in the same method as the standard pull-up, with the same breathing technique. The energy cost is higher because the energy expenditure is greater.
Inclined Pull-Up
The inclined pull-up is also called the supine row or Australian pull-up. With the bar approximately 1 meter from the floor, the individual is situated face-up under the bar with outstretched arms, and pulls his chest to the bar while maintaining a straight or plank position and heels to the floor. Breathing is performed in the following way: exhale upon exertion or rise and inhale during recline. This exercise is particularly accommodating for those with lower-body limitations.
One-Arm Pull-Up
A rigorous exercise that requires training and skill is the one-arm pull-up. In this exercise, the individual lifts the body with one arm until the chin clears the bar. Breathing is the same for this explosive exercise as in the standard pull-up, yet the energy cost is superior. The one-arm pull-up is particularly beneficial for those who have limitations with or the use of only one arm.
Muscle-Up Pull-Up
The muscle-up pull-up is similar to the standard pull-up, with the exception of a body position change once the individual's chin reaches the bar. The individual lifts past the bar to straightened arms that support the body above the bar. After a split-second hold, the body returns to hang, then lifts again over the bar to extended arms that support the body over the bar, careful not to lock elbows. Breathing is as follows: long exhale on exertion, inhale before and with lower. The energy cost of this exercise is superior to the traditional pull-up lift.
Commencement of the Pull-Up
As with any exercise program, consult a physician and/or professional before commencing a fitness program. Begin slowly and work to a greater amount of repetitions and even a variety of pull-ups. The pull-up is an exceptional exercise that requires minimal equipment and effectively targets upper-body muscles.
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