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Pull-ups – are a must-have for back strength exercises. Seemingly easy when done by fitness pros, pull-ups actually require a lot of mastery and require a certain amount of strength. It is also one of the exercises used to test upper body strength, and it is no coincidence that this exercise is part of the Army's performance tests. By actively working on this exercise, you will quickly see results in both back muscle mass and performance.
This bodybuilding exercise uses and develops almost all the muscles of the back, especially in the width area. Pull-ups on the high bar are fantastic back-builders. As a basic movement, it is highly recommended to include it in your strength training program.
Those who cannot do pull-ups with body weight can opt for an alternative exercise such as high pulley pull-downs, while waiting until they have a minimum of strength to do them. But pull-ups remain essential when it comes to developing your back quickly and effectively. And getting started straight away will help you progress quickly. But how to do pull-ups correctly? What are the benefits of this exercise for the back? What are the most effective pull-ups? How to properly strengthen your back with the different variations? Below you will find the answer to all your questions about pull-ups.
What muscles do pull-ups work?
Pull-ups will work the entire back, especially the upper back but also the arms. Depending on the position, hand spacing, torso inclination and range of movement, pull-ups on the horizontal bar train the back differently.
The lats are the largest back muscles, and they are what give the flared “V” appearance to the bust. To increase back width, a wide grip on pull-ups is recommended. And you should not go too high (partial amplitude) so that the biceps do not take over. Pull-ups also work the trapezius, rhomboids, back of the shoulders, and various small muscles of the upper back.
In fact, by moving the elbow up and down, we mainly work the latissimus dorsi, that is to say the width of the back. And when the elbow goes back and forth, we especially stress the central part of the back, that is to say the thickness. By tilting the torso back during pull-ups – like Gironda pull-ups – it is therefore possible to gain thickness.
The arms and in particular the biceps are heavily used during the pulling movement. The biceps work harder when you do supinated pull-ups, that is to say with the palms of your hands facing you – the famous “Chin-ups”. The forearm muscles also work to bend the elbow and keep you hooked to the bar. Finally, the abdominals prevent your lower back from arching when you go up.
Note that compared to the barre row, pull-ups train fewer muscles because your legs remain in the air. Pull-ups are therefore less complete and mainly focus on the upper body
Why do pull-ups?
Most bodybuilding practitioners do pull-ups to strengthen their back, that is, to obtain a broad, thick and powerful back, and to gain mass throughout the back. It is an exercise also useful for athletes to strengthen the back and strengthen posture. The objective may also be to pass a physical test, such as army pull-up tests and firefighter competitions. Or simply break a pull-up record, for fun. It is also a practical exercise to strengthen your back without equipment. But what are the benefits of pull-ups? Why do pull-ups?
Pull-ups help you improve your overall fitness. Do a few sets, and you will quickly become out of breath! They allow you to lift your body weight, which is remarkable. It is an effective exercise for gaining muscle, to strengthen your core, but it is also functional and useful for many sports such as climbing or swimming. Doing pull-ups helps you gain grip strength – like deadlifting –, strengthen your hands, shoulder joint muscles, and even correct posture and reduce back pain.
Pull-ups do not require a lot of equipment and it is possible to do them outdoors in fitness trails or Street-Workout parks. At home, if you don't have anything to hold on to, a pull-up bar will be very useful.
How to do pull-ups?
Tutorial: The Best Pull-ups for Mass
- Stand under a pull-up bar. To reach and grab the bar, use a support or jump if it is too high.
- In the starting position, you hang from the bar, hands pronated, arms extended with a grip a little wider than shoulder width. Your torso is straight, legs folded back or in line with the hips, and feet crossed or parallel.
- Inhale then raise yourself up by bringing your chin to the level of the bar and contracting your back muscles. Initiate the movement by bringing your shoulder blades together, then bring your elbows down as close to your hips as possible. The objective is to somehow bring the bar into contact with the torso and the sternum.
- Do not let your shoulders move forward, rounding your back.
- Exhale on the way up and inhale on the way down.
- You can pause at the highest point of the exercise to properly contract the back muscles.
- Go back down smoothly while keeping the tension in the muscles.
- Chain your series by doing the number of repetitions of your program.
Breathing
Breathing is important during movement. The most classic technique is to exhale on the way up and inhale on the way down. Inhaling while pulling is possible to encourage the opening of the rib cage and the arch, like in the vertical pulley pull where you inhale while pulling the bar towards you. It's up to you to see what suits you best.
If you force or weigh down the exercise, holding your breath can be considered. Inhale then hold your breath in the low position, raise yourself up, and exhale after the effort in the high position or during the descending phase. When the movement is difficult or weighted, you can inhale before the effort, hold during the effort, and exhale during the easiest part.
Tips for doing pull-ups correctly
During your series of pull-ups, keep your speed slow: it's not a marathon! To avoid swaying during the movement, brace your entire body and contract your abs and glutes. Don't let yourself suddenly fall into the comeback phase.
Lower until the arms are almost fully extended, but without completely locking to preserve the elbow and shoulder joint.
To work the back rather than the biceps, push your chest out forward by slightly arching your lower back, and begin the movement by pulling your elbows down and bringing your shoulder blades together as if your hands were hooks. You should not pull with your arms but bring your elbows towards the ground. In the high position, contract the lats and gently return to the initial position. Fix the gaze bar – look up to correctly position the shoulder blades.
Do not shorten the range of movement by doing half repetitions. You should start with your arms straight and finish with your chin above the bar. Half pull-ups are less effective but can be a temporary step for beginners to get to grips with the movement.
Don't cheat by using momentum or swinging during the movement. Do strict, clean pull-ups. The “kipping pull-up” or swinging is a technical variation of traction practiced in Crossfit to gain speed and energy. You must first master classic pull-ups before doing potentially dangerous exercises. If you don't have the strength to do pull-ups properly, use a substitute exercise.
If you use a pull-up bar or bar support, make sure the whole thing is sturdy because if you fall, it's your knees that will take the strain.
For beginners, if you can't do a single bodyweight pull-up, start by doing half pull-ups or negative pull-ups. If you have access to a weight room, you can do pulley pulldowns, use an assisted pull-up machine (Gravitron) or elastic bands to facilitate the movement.
If bodyweight pull-ups have become too easy, you can use a weight belt with weights, a weighted vest, or to toughen up the exercise.
Pull-ups performed by bringing the bar behind the neck place the shoulder joint in a harmful position. It is better to do them from the front.
What are the most effective pull-ups?
There are many variations of pull-ups and different grip types that affect the muscles used. By varying the grip of the hands, you can place a little more effort on different parts of the back or arms. But which are the most effective pull-ups? And how to do them well?
1 - PRONATION TRACTION
Overhand pull-ups – or pull-ups – are the classic version of pull-ups on the high bar. This is the one you should prioritize. Overhand pull-ups work the torso and emphasize the back muscles, lower trapezius, biceps and brachialis muscles. For this exercise, the palms of the hands are facing forward and the standard distance is a little wider than the shoulders (approximately 1.5 times). They have the reputation of putting more strain on the back and less on the biceps compared to other versions.
A wider grip makes the exercise more difficult and puts even more strain on the latissimus dorsi, making it possible to obtain the famous “V” of the bust. But it is not necessarily recommended because it generates more stress on the shoulders and reduces the range of work.
If you want to fully engage your back muscles, overhand pull-ups are ideal. They tend to stimulate the back better compared to the supinated hold which involves the biceps a little more.
2 - SUPINATION PULL-UPS
Supinated pull-ups – or chin-ups – are a variation of pull-ups with the palms of the hands facing the face. They work the back effectively but put even more strain on the biceps brachii. Some practitioners find this exercise easier and more natural, but it tends to involve more secondary muscles than overhand pull-ups. If you're not strong enough for overhand pull-ups, do supinated pull-ups to start. For this exercise, it is not recommended to adopt too wide a hand width. Go for shoulder width or a tighter grip.
3 - CLOSE GRIP PULL-UPS
This time, the hands are close together and the grip is less than shoulder width. The tighter the grip, the more we tend to work the arms and forearms. Close grip pull-ups have the reputation of gaining thickness in the back muscles, but the overuse of the arms can be to the detriment of the back.
4 - NEUTRAL GRIP PULL-UPS
Neutral grip pull-ups - or hammer grip - are an excellent variation for strengthening your back. The neutral grip involves the palms of the hands facing each other and therefore the use of a specific bar or “V” handle. This type of pull-up allows complete development of the upper torso by effectively targeting the latissimus dorsi, teres major and posterior deltoids in particular. The hammer grip also works the biceps and brachialis. This is an interesting back exercise if your back shoulders are a little behind. The neutral grip is also more natural, more comfortable on the shoulders and also puts less strain on the wrists. Easier to perform than previous versions due to the brachialis assistance, they can be a good choice for beginners.
What do the studies say? Several studies ( 1 , 2 ) have focused on the question of the impact of grip on the back muscles. Result ? Regardless of the width of the grip, the activation of the latissimus dorsi will be more or less similar. The latissimus dorsi will always be used regardless of the type of traction, but other muscles will intervene more or less during the movement. The pronated grip will recruit the lower trapezius a little more, the supinated grip the biceps brachii and the neutral grip the back of the shoulders. The solution ? Vary the shots.
5 - WEIGHTED PULL-UPS
If you can do more than 15 pull-ups in a row over several sets, it's time to load up! Weighted pull-ups are a variation where weight is added to increase the resistance and difficulty of the exercise. Switching to weighted pull-ups will prevent you from stagnating and allow you to build more muscle and strength. Weighted pull-ups are useful for advanced weight lifters who are in control of their body weight. To do this, you must add a weight, a weight belt, a weighted vest or a dumbbell between the legs or stuck the feet. A backpack can also do the trick if you are training at home. The important thing is to add weight gradually for consistent progress.
6 - ASSISTED PULL-UPS
Conversely, if you are a beginner, doing pull-ups may be too difficult for you. This is the case for overweight or obese people who are unable to lift their own weight. Or people who lack arm strength. To still do pull-ups, you can use an assisted pull-up machine – also called Gravitron –, which has an assistance system that reduces the weight to be lifted. If your gym does not have this machine, you can use resistance bands to perform assisted pull-ups.
Pull-ups with bands & Gravit Machine Hoist Fitness HD-3700
7 - ONE-ARM PULL-UPS
Undoubtedly the most difficult exercise, because it takes a lot of strength to be able to lift your body weight with just one hand. A demonstration of strength which is of little interest if your objective is to gain muscle, but which nevertheless remains a popular movement for Calisthenics practitioners and useful for climbers.
8 - AUSTRALIAN PULL-UPS
Australian pull-ups – or reverse rows – are a variation of classic pull-ups. They work the backs, particularly the middle of the back, the biceps and the posterior deltoids. These horizontal bodyweight pull-ups are much easier to perform because the weight is reduced in the horizontal position compared to the vertical position. To do Australian pull-ups, simply position yourself under the bar with your body tilted and your feet on the ground. The Australian pull-up is much more accessible and requires less strength than classic pull-ups, a definite advantage for beginners. It's a good choice for learning to do classic pull-ups, while strengthening your back and arms.
9 - WHAT ABOUT NECK PULL-UPS?
The high pulley neck pull is a controversial exercise, and neck pulls pose the same concerns. This is a dangerous movement for the shoulder rotator cuff. See: Neck or chest pulling?
Pull-ups FAQ
ARE PULL-UPS ENOUGH TO STRENGTHEN YOUR BACK?
Pull-ups can be enough to strengthen the back if you vary the grips. It is nevertheless wise to add a rowing movement to complete and work more on the thickness of the back, the upper trapezius and the lumbar (static). For example, pull-ups + row bar + lumbar bench , or pull-ups + deadlift are good combinations for your back strength training program. You can also alternate the exercises if you follow a full-body or half-body program: one session of pull-ups and the next of row bar or floor pull-down.
WHY CAN’T I DO PULL-UPS?
This is a question that comes up often, and not only among bodybuilding beginners. Doing bodyweight pull-ups is not easy. It requires a lot of strength and coordination, and not everyone is able to achieve it, at least at first. You must also have a reasonable body weight. If you are too heavy, if you have a high body fat percentage, the exercise will be too difficult or even impossible to carry out. Find an alternative until you can do bodyweight pull-ups. Machines are perfect for this.
HOW TO SUCCEED IN YOUR FIRST PULL-UP?
There are several progressive exercises that can help you achieve your first pull-ups .
1. HOLD THE BAR
The first exercise consists of holding onto a bar statically, without moving, with your chin just above the bar. Try to hold the position, arms bent, for at least 10 seconds. And try it several times a day to get used to it. Once validated, move on to the next exercise.
2. NEGATIVE PULLS
Negative pull-ups involve doing only the negative or eccentric part of the pull-up, that is, the downward movement. From the static hold position of the first exercise, let your body go downward, slowing the descent. Your back muscles will get used to it and gain strength. Do at least 10 movements per day of negative pull-ups. 1 set of 10 repetitions 2 or 3 times a day.
3. HALF-PULL-UPS
You start with your chin above the bar, and you leave yourself halfway. Then you return to the starting position. A series of 10 repetitions.
4. COMPLETE PULL-UPS WITH ELASTIC BANDS
Resistance bands are great tools to help you do pull-ups. Tie your band around the pull-up bar then secure your feet onto it. This should help you do some pull-ups.
5. COMPLETE PULL-UPS
Thanks to the previous exercises, you will surely do some pull-ups. Try to gain one repetition each session until you reach your goal.
HOW TO PROGRESS IN TRACTION?
With body weight, you can apply the simple progression technique. Choose a starting training format, for example 5 sets of 6 repetitions with 1 min 30s rest between sets: 5 x 6 (6/6/6/6/6). If you validate it, try a 5 x 7 format at the next session, and so on until 5 x 15. If you do not validate the format, try your luck again at the next session by trying to add one or more repetitions until validation. See: How to progress in bodybuilding?
WHAT TO DO IF YOU STAGNE AT PULL-UPS?
It's normal to stagnate after a while, especially if you don't apply progressive overload. If you have reached a plateau with bodyweight pull-ups and are no longer able to increase your number of repetitions, you will need to modify your training program.
To progress further, increasing your training frequency and volume is a possibility. Do pull-ups several times a week. Instead of forcing yourself to absolutely overcome stagnation, you can also go back a little when you stagnate and then go back in repetitions to try to overcome the plateau ( anti-stagnation Lafay ).
Another solution is to make the exercise more difficult by adding weight with a weighted belt or vest. Working with a more difficult version of pulling like gym rings can also unlock your progress. Here are some ways to progress in pull-ups .
WHAT EXERCISE TO REPLACE PULL-UPS?
The vertical pull-up is an excellent exercise to strengthen your back and replace pull-ups. You can use different holds to maximize your muscle gains.
Different hand positions are possible during the pulley pull.
WHAT IS THE BEST TRACTION GRIP FOR THE BACK AND BICEPS?
Overhand pull-ups with a medium width, a little wider than the shoulders, are the best choice. Remember that all holds work on your back muscles. On the other hand, supination pull-ups place even greater strain on the biceps and the neutral grip on the back of the shoulders.
WHAT THUMB POSITION TO USE FOR PULL-UPS?
By gripping the pull-up bar pronated, it is possible to place the thumb above or under the bar. By putting your thumb under the bar, the grip will be better and you will have more power. This is even more valid for weighted pull-ups where you need a good grip. Of course, if you're more comfortable putting your thumb on the bar, keep that grip.
CAN YOU DO PULL-UPS EVERY DAY TO PROGRESS QUICKLY?
By doing pull-ups every day, you will become better at this strength training exercise, acquire technique, endurance and progress quickly. Concretely, you will be able to do more repetitions. You will also gain muscle mass in the bust area, but the first results will mainly be a gain in strength and endurance.
Remember that you must let your body recover between each session to progress. You risk overtraining, experiencing severe muscle fatigue and having more and more difficulty recovering. This will block your progress. In addition, working the same exercise too often tends to cause muscular imbalances and unnecessarily fatigue the joints, which can lead to tendonitis and shoulder or elbow injuries. Doing pull-ups every day is therefore not the optimal method for gaining muscle in the back. The best thing is to limit yourself to a maximum of 3 pull-up sessions per week, which is already not bad and a good compromise.
HOW OFTEN SHOULD YOU DO PULL-UPS?
For good results in terms of muscle development, you can do pull-ups 2 to 3 times a week. Don't hesitate to alternate with bodyweight sessions in longer sets and more intense ones with fewer sets and weighted ones.
SHOULD WE AVOID COMPLETELY EXTENDING THE ARMS AT THE LOWER PART OF THE EXERCISE?
Opinions are divided on the question. Some people think that you should keep your arms slightly bent and others that you should fully extend your arm. In fact, you must above all avoid letting yourself fall suddenly and slow down your descent, that's the basics! If you are afraid of damaging your tendons and joints or tearing a muscle, keep a slight bend and your arms almost straight. This reduces the risk of tears and tendonitis.
On the other hand, maintain a full range of movement. Doing pull-ups half-heartedly will make you lose interest in the exercise. So arms almost straight in the initial position and chin above the bar in the final position.
Note that in the Army, to validate the pull-up test and for the pull to be counted, it is required that the arms be straight and unlocked in the low position, and the shoulders relaxed. A risky practice which can promote injuries because all the weight is on the tendons and joints. But to pass the physical test for the Army, you have no choice. So you need to prepare in this way with the goal of doing as much as possible until you fail.
WHAT TO PERFORM PULL-UPS ON?
If you don't have a pull-up bar or a support to hold on to at home, you still have the option of training outside on a fitness trail or in a Street Workout park. It is still possible to do pull-ups at home without a bar, but it can be dangerous. Equip yourself with a pull-up bar. It's a good investment.
Wall-mounted or ceiling-mounted pull-up bar.
SHOULD YOU AVOID USING GLOVES FOR PULL-UPS?
Without gloves, your skin will adapt and you will have better sensations on the bar. Horn will appear on the hands, calluses. To protect your hands from calluses you can use pot holders or gloves. The use of magnesia is also a solution in addition to allowing a better grip on the bar. You can use a file to control these calluses and do proper hand care.
WHAT PULL-UP PROGRAM TO DO?
There are many strength training programs to improve your pull-ups.You can include pull-ups in your full-body, half-body or split program. 4 or 5 sets of pull-ups are usually enough, or a total of 50 bodyweight pull-ups.To become stronger in pull-ups and increase your performance quickly, especially the number of your repetitions, you can do Major Armstrong's pull-up program . To beat your pull-up record, the Armstrong method works very well.