Pull Ups
The overhand grip pull-up on the bar is a classic exercise in strength training that effectively strengthens the muscles of the back and arms. In this variation, the palms face away from the body. The overhand grip pull-up is not only a benchmark for functional upper body strength but also an excellent exercise for improving grip strength and body control. Similar exercises like the Ring Pull Up or the L-Sit Pull Up offer additional challenges. Furthermore, learning the overhand grip pull-up, combined with explosive pull-ups, lays the foundation for successfully mastering the Bar Muscle Up.
Necessary equipment
Pull Ups - the correct execution
- Start in the hang position with arms extended
- Grap the bar in a pronated grip so that the fingers points away from your body
- Your grip width is at least shoulder width
- Pull your shoulder blades down backwards at the beginning
- Bend your arms and pull the bar towards your chest
- Try to pull yourself up as high as possible, at least with your head above the bar
- Lower yourself slowly and controlled back into the hang
- Work in the largest possible range of motion
The exercise Pull Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Pull Ups?
Primary trained muscles for Pull Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Pull Ups
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Similar exercises to Pull Ups
Chin Ups with gym rings
Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.
Weighted Chin Ups
Weighted chin-ups, also known as chin-ups with a neutral grip, are an excellent exercise for the back and biceps. Compared to weighted pull-ups (overhand grip), there are slight differences in the muscles targeted between the two variations—differences even measured in studies. However, the differences are so small that they hardly matter for most people, unless you’re pursuing serious bodybuilding goals. Both exercises activate muscles similarly, with chin-ups emphasizing the biceps and slightly engaging the chest, while pull-ups target the lower trapezius a bit more. Bottom line: both are great for building a strong back. But if your goal is to learn the bar muscle-up, then the weighted pull-up is the better choice!
Weighted Pull Ups
Weighted pull-ups with an overhand grip (palms facing forward) intensify the classic pull-up by adding extra weight to specifically train the upper back, latissimus, and biceps. They are an ideal progression from regular overhand grip pull-ups on the bar, allowing you to gradually increase the load and challenge the muscles further.
While there are slight differences in muscle engagement between weighted chin-ups and weighted pull-ups—differences even confirmed in studies—they’re minimal enough that they hardly matter for most people, unless you have ambitious bodybuilding goals. Both exercises activate muscles in similar ways: chin-ups engage the biceps and chest slightly more, while pull-ups work the lower trapezius a bit more. Bottom line: both versions are great for building a strong back. But if you aim to learn the bar muscle-up, the weighted pull-up is the better choice!
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