How To Master The Pull-ups and Its Surprising Benefits


What is Pull-up?

Pull-up is one of the best bodyweight exercise that train your upper body muscles, especially focusing on your back, arm, and shoulder muscles.

I think there is no need to explain the difficulty of pulling your body up towards the pull-up bar, you already attempted at the gym so many times. The reason not to pull your body up is normal for all the gym-goer who are beginners. But don’t worry, you’ll learn all the steps below that give you the strength to pull your body up.

In the back of your muscles, the pull-ups target your lats, traps, and rhomboid muscles, while pulling up can also generate pressure on your other muscles by altering your grip position on the bar. You can easily do it at your home because of doorframe pull-up bar is the only equipment that you want.

The topmost of the gym-goers love to do pull-ups because of their different variations. You will find out a series of moves that can help you to improve your body posture and upper-body strength. We also put an effort into that kind of exercise which assists you to do pull-ups perfectly (if you are a starter). There is also an advanced form that’s are so difficult to do.

Forget and let’s go upon its benefits.⇓

What are the benefits of Pull-ups?

1. Strengthen your back.

Pull up is one of the best bodyweight exercises that strengthen your back muscles. The below-written muscles are activated during pull-ups:-

2. Tone your arm and shoulder muscles.

Pull-ups and their alternatives are the best workouts for sculpting your arms and shoulders muscle, which provide them a perfect shape and strength. Choose a warm-up exercise for your shoulder and arm day, it is the best option to take.

3. Build your overall upper body.

There is no doubt pull-ups are the best for sculpting and toning your overall upper body. Your arms, forearms, shoulders, back, chest pecs, abs, obliques, and every single muscle are emphasized by doing pull-ups that belong to your upper body. To tone your upper body, the pull-up is also a great move to lose weight and provide a better posture. Doing it with target reps with targeted weeks shows very positive results.

4. Build your core muscles.

It is very beneficial to do pull-ups every day for more than 30 reps to build your core. Core muscles include your obliques, abs, glutes, hips, etc. After targeting all of these muscles, you can analyze them to improve your posture, strength, flexibility, and endurance.

Related: Core exercise to build your posture and sculpt your abs.

5. Grip Strength.

Pull-ups also emphasize your forearm muscles that increase your grip power. The strength of grip has lots of benefits such as:-

  • Helps to do more reps.
  • You can effortlessly raise the weight from the rack.
  • Feel more strength to load more weight.
  • A strong grip puts the body away from injury.

6. Improve Mental Health.

Strength and getting fitter can boost your mood and also be helpful for your mental health. A 2010 review of studies found a positive connection when a person doing a strength training exercise. The following things can happen to that individual:-

  • Improve sleep and reduce fatigue
  • Reduce depression
  • Reduce anxiety symptoms
  • Improve cognition

Pull-ups are the best strength training program that boosts your overall mental health.

7. Convenient Exercise.

Pull-ups are the best convenient exercise to do: you can do it anywhere with no equipment. The only thing you need is a pull-up bar and both of your hands. You can easily do this at your home by buying your pull-up bar and fitting it into your house.

8. Pull-ups can become your cardio workout.

You can’t be able to do pull-ups for 30 minutes constantly, but you can make it as a part of your cardio workout. When you do pull-ups very fast, it can increase the heart rate that benefits you lots on your body and best for burns calories on the body. The below list shows you the benefits of a cardio workout:-

  • Reduce asthma symptoms.
  • Reduce chronic pain
  • Strengthens your immune system
  • Improve brain power
  • Reduce unwanted fat.
  • Improve posture.

How to do perfect Pull-ups?

  • Raise your both hand and grabs the bar above your head with your hands wider than shoulder-width apart.
  • Plant your hands in a overhand grip (palms facing away from your body).
  • Raise your feet up from the ground and bend your knees.
  • Place your body like you are hanging through your arms. Keep your shoulder, back and core engaged.
  • Bend your elbows and move your body slowly toward the bar until your chin is over the bar, then in the same momentum lower it back in the starting position.
  • Repeat.

Tips to focus, when you perform pull-ups

  • If you can’t reach the bar because of your height from standing on the floor, you can plant a box beneath you and stand on that instead. When you hold the bar and hang your body in the air by off the box, you are in starting position.
  • Engage your core muscle by pulling your belly button in toward your spine.
  • When you try to pull your body up, make sure your elbows tucked toward your hips, it makes the movement easier.
  • You also want to make sure your back and shoulder blades remain back and down throughout the exercise.
  • At above of the movement, inhale. Then return to the starting position.

These are the things that should be a focus while when you are doing pull-ups. If you can’t do a single pull-up – that’s ok, don’t worry about it. We have also written below some variation that helps you to build strength to do a pull-up.

How can do a Pull-up, if the body can’t be able to move?

It is very common things for starters and women who have no strength to do a single rep of full pull-up. But don’t worry, there are plenty of moves and alternatives to do a pull-up – no matter what strength level you have.

  • Partner-assisted pull-up: Hang on the bar with a shoulder-width grip and initiate a pullup. Tell to your partner when you are not able to lift your body up, have to spot it from the middle and upper area of your back with both hands instead of shins.
  • Negative Pull-up: Place your hand with an overhand grip wider than your shoulder-width apart. Put a box under or in the front of your feet. Plant both feet on it and jump your body up to complete the pull-up movement, now above touch your chest to the bar. Then, slowly lower the body back to the original position.
  • Jumping Pull-up: Avoid dead hanging in the beginning and jump up to give yourself a boost at the start.

Variation of Pull-ups

1. Pull-ups with weight

Put a dumbbell on your feet or plate on your waist, then grab the bar in an overhand grip and do the same as a classic pull-up.

2. Kipping Pull-ups

The same as the classic move to up, but in this modified pull-up swing your body and generate the momentum to pull your body to the top of the bar. As you move up, come back in the same motion. Repeat.

3. Close-grip Chin-up

Close the grip of your hand and grip like your palms facing in front of you. This exercise reduces the load of your back and is best for your biceps muscles. It is easier than classic pull-ups.

4. Tarzan Pull-up

Grip closer with both hands of the bar, almost touching each other or you can also plant wider than your shoulder width. Pull yourself up the bar and at above twist your body to the right and lift like you gazing somebody far, then move to left and lift. Come back center and lower the body to its original position.

5. Walking Pull-up

This variation is one of the toughest to do, every moment wants to raise your body slowly and requires your core to work harder to keep your leg’s movement stable. Make a standard grip at shoulder-width apart, now slowly raise your body by moving your one leg like walking on stairs in a controlled motion. As you straighten your leg down slowly, feel the process and pull your body up as slow your leg down. When straighten it comes another one with the bended knee in a walking position and create a step to do pull-ups. When you complete the pull-up, lower your body by reversing your walking motion.

Which muscles did actually pull-ups work?

  • Latissimus dorsi: It lies near the midline under the shoulder blade.
  • Trapezius: Located from your neck out to both shoulders.
  • Infraspinatus: Located on the shoulders blades.
  • Thoracic erector spinae: the three muscles that run along your thoracic.
  • Arms and shoulders.
  • Core.

Who makes a world record of Pull-ups?

Brandon Tucker, in October 2019, had completed 7,715 pull-ups in 24 hours and holds a title of Guinness world record of pull-ups by smashing the previous record by more than 100.

What is the difference between Pull-ups and Chin-up?​

Grip:-Overhand grip (palms facing away from an individual)Underhand grip (palms face toward the body)
Difficulty:-Hard to doEasy to do than pull-ups
Target:-Target your back musclesTarget your biceps muscles

Pull-ups v/s Lat Pulldown

Pull-upsLat Pulldown
Pull-up is the best bodyweight exercise for your upper body.Lat pull-down is the best gym workout to train your upper body.
To do this exercise, you need a maximum amount of strength.You can pick your type of weight and build strength to do pull-ups more reps.

How much long the size of pull-up bar should be?

The height between the bar and ground is easily recognized by just pulling your hand up with offing your heels. Stand on your toes and mark the point where your hands reach. Now plant the bar above the mark, a place like you can easily grab it by a normal jump. In mathematically, the pull-bar should be fixed at the height of about 3 meters.

Is Any Relation Between Pull-ups or Individual Height?

In many cases, our researches found that pull-ups do not work directly for increasing your height. In fact, this exercise can improve the posture that looks you tall and attractive. It targets your upper body muscles including your back, arm, and chest. While hanging may be an effective move to increase your height.

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