Pull ups are a popular bodyweight exercise that puts a primary focus on the back muscles, and a secondary focus on the shoulders, chest, arms and abs. Of all the bodyweight exercises, this is by far one of the most challenging. When done on a regular basis, they can help create the coveted "V" shaped back. The preparation involved with doing them is easy, but the work itself is not.
Step 1
Jump up and grab the pull up bar with an overhand grip. Place your hands just past shoulder width apart. Your body should be completely straight at this point. Bend your knees and cross your legs behind your body.
Step 2
Tighten your abs and perform the exercise. Take a deep breath and pull yourself up while exhaling. Stop when your chin is at the height of the bar and lower yourself back down. Inhale as you are lowering and repeat for as many reps as you can handle. They may only be two or three when your first start out. Keep your back as straight as possible when you do the pull up and try not to swing your body.
Step 3
Do a wide grip pull up to help build the width of your upper back muscles. Jump up and grab the bar with your hands about a foot wider than shoulder width away from each other. Take a big inhale and exhale as you pull yourself up. Go as far as you can and lower yourself back down as you inhale. This variation is more challenging than the standard grip, so you may not be able to get your chin to the height of the bar.
Step 4
Turn your palms around to do a reverse grip pull up, also known as a "chin up." This variation not only works your back, but it also puts a high emphasis on your biceps. Jump up and grab the bar with an underhand grip. Your hands should be just under shoulder width apart. Take a big inhale and lift yourself up using your biceps. This time, try to get your chest to meet the bar. Lower yourself down as you inhale and repeat.
Tips and Warnings
- When you first start doing pull ups, try to get your chin to reach the bar, but as you get stronger, always try to get your chest to reach it. If regular pull ups are too easy for you, you can wear ankle weights or pinch a medicine ball between your thighs for added resistance. When you do reverse grip pull ups, it is OK to let your body come into a slight angle, but make sure to maintain that angle throughout the whole pull up.
Things You'll Need
- Pull up bar
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