The pull up is one of the most effective bodyweight workouts. If you want to improve your back muscles, then pull up can be the best exercise for you. It strengthens your grip and makes your upper arms stronger. If you do this exercise correctly you will improve your posture. While doing a pull up you use your lats, mid-back, rear delts, biceps, forearms and core. We are explaining some of the pull up workout variations down below.
How to do pull-ups?
You have seen many boys with broad shoulders and biceps, they involve pull up in their workout. Pull up is a strengthening exercise for your upper body. Let’s see how to do pull up with the help of a pull-up bar.
1. Hold the pull up bar with your palm and hand from it.
2. Start pulling yourself upside using your arms and clench your abs. Your chest must be almost touching the bar.
3. Now raise yourself higher so that your chin is above the bar.
4. Pause yourself for some seconds when you go up.
5. Do not swing your legs on the side and front to back. This may cause injury.
6. Slowly, lower down in your starting position and repeat till you feel comfortable. This exercise works on your upper body strength.
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Pull Up Workout Variations Benefits
It takes a long time to build a strong back. Pull up exercise is one of the most effective exercises to build your back. Let’s see the benefits of doing a pull-up in your routine.
Gives you power for weightlifting
Pull up help to improve upper-body strength. The upper body is most important for weight lifting. Pull up require you to pull your weight. If you want to do weight lifting then this exercise must be too on your workout list.
Awesome form of cardio
Pull-ups is an excellent exercise for cardio. When it is performed at high intensity, they raise your heartbeat and improve your heart health. Always take small pauses in between repetition to perform a good cardio session.
Can be performed anywhere
To do pull-ups you do not need to go to the gym. They can be done at home, on the playground, or even with the help of a tree. You just have to buy the pull-up bar.
Build your arm and shoulder muscles
Pull-ups help to strengthen the arm and shoulder muscles. It will also work on your forearms and shoulders on the daily basis. If you want to improve your strength in these regions, you should do pull-ups on a regular basis.
Enhances your grip strength
Pull-ups help you with grip strength development. Lifting weight also requires a strong grip. Doing a pull up regularly will improve your performance in sports like golf, rock climbing and bowling.
Gives you quick results
Pull-ups provide you quick results if you perform them correctly. This exercise uses your weight as resistance. It primarily targets your shoulders and arms, once you start doing pull-ups regularly you will also notice benefits in your abs and glutes.
Pull up exercises
If you are searching for a workout that provides you with a full-body workout, workout with a pull-up bar. Below are some of the pull-up exercises that you can include in your workout.
1. Dumbell holds
Stand normally with your feet apart equal to your shoulder width. Hold a dumbbell in each hand which you can carry easily. Make the perfect posture by avoiding locking your arms and engaging your biceps. Hold for 30 seconds and then rest. Repeat the exercise three times. This exercise is for beginners.
2. Bent over row
This exercise will engage your lats and biceps to provide you with a full range of motion. Hold yourself in the lunge position. Take a dumbbell in your right hand and put your left hand on your knee. Pull the weight up near to the chest and bend your elbow to 90 degrees. Repeat the movement as much as you can. Do this exercise with both hands one by one.
3. Hinged row
This exercise is quite similar to the bent-over row. In a hinged row, you have to use both hands at the same time. Bend over slightly over the knees by keeping your upper body straight. Hold a dumbbell in both hands. Pull both dumbbells near to chest and slowly release them towards downward direction.
4. Face pull
Face pull is one of the best exercises that corrects your posture and strengthens the weak muscles in your upper body. Face pull works on lower traps and rear delts. Hold the rope of cable in both hands with an overhand grip. Extend the cable by taking a few steps back. Pull the handles of the rope towards your face. Remain in the same position for few seconds. Keep your shoulders up and return to the starting position. Repeat the same.
5. Lat pull down
Latissimus dorsi is a muscle that is targeted in lat pull down exercise. The name of the exercise is short of muscles that are used. The exercise is done on a machine. Tightly sit on the machine and adjust the knee pads so that there will be no free space. Push your chest upward and outplace your feet on the floor. Hold the bar with your both hands in a wide grip. Inhale while you are in starting position. Pull the bar towards yourself and exhale this time. Slowly raise the back to the starting position and repeat the process.
ALSO READ: 10 High Impact Exercises & Their Amazing Benefits
Pull Up Workout Variations
Pull-up is an important exercise to strengthen your core. Below are some pull up variants that you can perform.
Bent-knee inverted row
If you want to increase your upper body strength and build back muscles you must do this pull-up variant. This is a type of inverted row. Place yourself underneath the bar. Hold the bar with an overhand grip wider than shoulder-width. Keep your feet in front of you with your knees bent. Your thighs must be parallel to the ground. Row yourself towards the bar while exhaling. Your chest must be closer to the bar. Now inhale and lower yourself towards the initial position. Repeat this 8-10 times to complete a set. This is for beginners.
Band assisted pull-up
It is done by using the resistance band by looping one end at the top of the bar and the other is around your knees or feet. Take a resistance band tied it’s one end to the bar tightly and the other to your knee or feet. Stand on a box by placing feet or knees in the loop of the resistance band. Hold the bar with an overhand grip wider than shoulder-width. Now slowly pull yourself towards the bar. Avoid sudden jerk and swinging motion. Use your upper body to pull yourself not your lower body. Lower yourself to the starting position and repeat the process 8-10 times. This exercise is for intermediate.
Grab the pull up bar in an overhand grip with shoulder-width apart. Pull your shoulder back and chest out. Now bend at your hips and raise your legs till they become parallel to the floor. Your body will be in L position and this is your starting position. Exhale and pull your body towards the bar and hold yourself at that position. Now slowly come back to starting position while inhaling. Repeat the movement till the desired times. This exercise is for advanced level.
How many pull-ups make a difference?
What are some Pull Up Workout variations?
2. Hanging knee raise
3. Negative pull-ups
4. Towel pull-ups
5. Clapping pull-ups
Which Pull Up Workout variation is best?
Which pull up workout variations is easiest?
Pull-ups are a great way to build your upper body. Start slowly if you are a beginner. Later on, you can increase the number of repetitions. You will need motivation and consistency to master in a pull-up. There is no doubt that pull-up is the best exercise to work on your back, lats, biceps and abs. Pull-up works on them at the same time. If you are looking for a V-shaped torso then pull-up exercises must be at the top of the list.