Pullup

Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

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.
For images, see Wikipedia