Sneakily disguised as an upper-body exercise, pull-ups are among the best full-body strength moves — and one of the most intimidating. Follow these three simple tips to get the most out of your pull-up practice, no matter your fitness level.
Instructions
1.
Use your full body. A pull-up requires more than just bending and straightening your elbows while hanging from a bar. Engage your scapulae, your core, your glutes, and your quads before you even begin pulling. Maintain this top-to-bottom engagement as you use your lats to draw your elbows toward the sides of your body.
2.
Pull from your shoulders. To help visualize this, think about closing off your armpits from view as you pull yourself up and then showing off your armpits as you lower yourself down. Alternatively, you can imagine someone trying to tickle your armpits while your hands are glued to the bar: Pull yourself up to protect your pits and lower yourself down once the imaginary threat has passed.
3.
Focus on form. Remember: “Pull up” describes a movement pattern, not a particular load. Whether you use assistance, add extra weight, or perform them with body weight only, the basic act of pulling yourself up and then lowering yourself with control doesn’t change. To that end, use as much support as you need to ensure proper form. One of our favorite assisted pull-up variations is the foot-supported pull-up pictured below.
Pull-Up Variations
Two More Pull-Up Variations to Try
Foot-Supported Pull-Up
- Set a barbell in a rack at about chin height while standing.
- Grasping the bar, lower your body and straighten your arms. Position your feet in a way that allows your hands, shoulders, and hips to be in line.
- Do a pull-up, using assistance from your feet to reach your chin over the bar.
Banded Pull-Up
- Attach a closed-loop resistance band to a pull-up bar and loop it under one foot.
- Do a pull-up, using assistance from the band to reach your chin over the bar.
- If you’re unable to lift yourself, try a thicker band or add a second one.
New to pull-ups? Conquer your first one with this five-phase training program or personalize your strength routine with one of these variations at “How to Mix Up the Pull-Up” or
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