The Pull Up is a very simple, yet demanding, exercise that you can do with very little equipment. The only equipment needed is a chin-up bar, which can easily be purchased at any sporting goods store. The Pull Up concentrates on the upper body, back and core. As with any exercise, it is imperative to have a proper warm-up prior to engaging in this activity.
To execute a Pull Up, stand underneath a Pull Up bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip, and bend your knees, crossing your legs at the ankles for a balanced position. Pull yourself up so that your chin is level with the bar. ... After holding for a moment, slowly lower yourself so that your elbows are extended. Repeat this motion to your desired number of repetitions.
Throughout the exercise, focus on keeping your chest up, and shoulders and eyes level. Adaptations can be made to make the Pull Up more difficult, such as adding a weight belt, or performing a single-arm Pull Up. You can also widen your grip to make the Pull Up more challenging.
Muscles Involved: Latissimus Dorsi, Brachioradialis, Teres Major, Deltoid, Rhomboids, Trapezius, Pectoralis Major, Pectoralis Minor.
