Here’s why you should add this full-body move to your next workout.
Plus, alternatives to try if you’re not quite there yet.
But theres one exercise that deserves a place on that list: the pull-up.
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“The pull-up may be upper-body focused, but its a full-body experience and movement.
Yet, many people shy away from doing them.
Well, because they’re hard AF!
You start from a hanging position on a horizontal overhead bar,” explains Rivera.
“Then, you have to literally pull your body up to meet the bar.”
Like other hard things, though, pull-ups are still worth doing.
You’ll also find everything you oughta know about variations to use if you cant yet do one.
What Muscles Do Pull-Ups Work?
The short answernearly of them.
Plus, a controlled, stiff body is easier to move through the air than a flailing one.
Here’s a more detailed look at the potential benefits of regularly doing pull-ups.
This reduces the risk of slouching and associated back pain, he says.
They even boost performance in sports that require strong hands and forearms, says Harcoff.
This integration of strength across the body can enhance performance in a variety of sports."
Increased Relative Strength
Strength can be classified as either absolute or relative.
While absolute strength is generally regarded as more impressive, relative strength translates to greater functional fitness.
Additional core strength, says Rivera.
This, in turn, translates to better balance.
Proper pull-up technique also makes the movement easier explains Harcoff.
So, how the heck do you do a pull-up with good form?
Rivera offers this step-by-step guide on how it’s done.
“So if you cant do a bodyweight pull-up today, thats OK.
Here are seveneasier pull-up alternativesto try if you cant yet do a pull-upbut would like to eventually.
A pull-up is essentially a bodyweight version of a lat pull-down.”
Depending on what equipment you have access to, you could do a standingbent-over dumbbell rowwith two dumbbells.
Or, grab a weight bench and just one dumbbell and perform a single-arm dumbbell row.
Both row variations will effectively work your lats and midline, he says.
This is known as apronated grip.
This shifts some of the work from the lats to the biceps and chest, he says.
The supinated version is usually referred to as achin-up."
To try a chin-up, grip the bar with your hands shoulder-width apart, palms facing toward you.
These are referred to as neutral-grip pull-ups, says Harcoff.
Straighten your arms and engage your core so that you look like youre in a reverse high plank position.
Then, pull yourself up to the rings.
Harcoff suggests picking a foot placement that allows you to do five to 10 ring pull-ups at a time.
