Pullups are a body-weight exercise that works your entire upper body. They work the latissimus dorsi, biceps, triceps, shoulders, forearms and core muscles. Doing pullups regularly will help you build muscle and improve upper body strength. Including variations of pullups in your workout routine will help you get stronger quickly.
Step 1
Perform basic pullups to work your back, arms and core. Grip the pullup bar with your palms facing downward and hands spaced shoulder-width apart. Cross your feet behind your body and hang from the bar. Pull yourself up until your chin is slightly above the bar. Lower your body down until your arms are extended, returning to the starting position. Repeat for four sets of five to 10 repetitions.
Step 2
Execute wide-grip pullups to target your back and triceps. Hold the pullup bar with your hands spaced slightly wider than shoulder-width apart and palms facing down. Hang from the bar and cross your feet behind you. Squeeze your shoulder blades together and lift yourself up until your chin clears the bar. Lower yourself down to the starting position and repeat the exercise for four sets of five to 10 repetitions.
Step 3
Perform close-grip pullups to activate your back, biceps and core. Grip the pullup bar with your hands slightly closer than shoulder-width apart and face your palms upward. Cross your legs behind you and hang from the bar. Pull your body up until your chin is above the bar. Lower yourself down until your arms are completely straight, returning to the starting position. Repeat the motion for four sets of five to 10 repetitions.
Step 4
Include pullups in your full-body strength-training routine three to four days per week to quickly improve your upper body strength. Have a friend spot you by holding your feet during the exercise, if you lack the strength to perform a full pullup.
Step 5
Increase the number of repetitions you perform each week as your strength improves. Add two to three repetitions to each set each week.
References
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- Bodybuilding.com; Improving Chin-up Performance; Charles Poliquin
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