Pullup

PULLUP/CHINUP

TARGET MUSCLES:

• Latissimus Dorsi (side back, wings) (primary mover)
• Deltoids (shoulder) (assisting)
• Biceps (upper arms) greater involvment in Chinup than in Pullup
• Forearms (lower arms, for grip) (assisting)

START POSITION:

• Keep abdominals (stomach) contracted.
• Keep lower body stationary, don't swing.
• Palms should be facing outward (pronated).
• This exercise with palms facing inward (supinated) is called a Chinup.
• Keep thumbs wrapped around the bar.

PROCEDURE:

• Pull up until chin clears the bar.
• Pause slightly.
• Return to lower position.
• Repeat 12-15 times.

VARIATIONS:

• Add weights using a dipping belt.
• Muscle-up, don't stop when chin clears bar, but continue up until arms are straight.
• Pull up until the bar is behind the neck.
• One armed pullups.

• Show Youtube Example Videos