Pullups are similar to chinups, but people often confuse the two, which can cause you to do them improperly. The main difference between the two exercises is the position of your hands. There are two muscles that flex your arm, the brachialis and the biceps brachii. The pullup removes the biceps from the equation and forces you to use the brachialis as well as your shoulders and upper-back muscles.
Step 1
Place the step beneath the pullup bar. The step will help you reach the bar and give you a resting place if you are new to pullups.
Step 2
Stand on the step and grab the bar with your palms facing away from you. Your hands should be slightly wider than shoulder-width apart.
Step 3
Engage your abs to stabilize your spine. Hold the bar and attempt to bring your elbows down to your sides while pressing your chest up toward the bar – you should feel your arms and upper back working.
Step 4
Lift your feet off the bench, cross your ankles and bend your knees. Continue pulling your elbows toward your sides until your chin is above the bar.
Step 5
Release your arms slowly until they are almost straight. Do not allow your elbows to lock. Keep your knees bent to avoid touching the step. Repeat the pullup as many times as you can. Rest on the step between sets.
Things You'll Need
- Aerobic step
References
- “Principles of Anatomy and Physiology”; Gerard J. Tortora, et al.; 2011
- StrongLifts: How to Do Pullups and Chinups With Proper Technique
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