Pull up exercise blog page

The Perfect Pull Up – Beginner’s Guide


1.Basic Knowledge of Pull Up Exercise

A pull-up is an upper body strength training exercise.

To perform a pull-up, you start by hanging onto a pull-up bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pull-ups are different than chin up. With a chin up, your palms and hands face toward you.

The pull-up is considered an advanced exercise. It’s more complicated than the chin up. But the pull-up can be modified or done on an assisted machine for beginners, and you’ll still get benefits from these variations.

2.The Benefits of Pull-Up

2-1. Strengthen the back muscles

The pull-up is one of the most effective exercises for strengthening the back muscles. Pull-ups work the following strengths of the back:

  • Atissimus Dorsi:  runs from the mid-back to under the armpit and shoulder blade
  • Trapezius: located from your neck out to both shoulders
  • Thoracic erector: the three forces that run along your thoracic spine
  • Infraspinatus: assists with shoulder extension and is discovering on the shoulder blade

2-2. Strengthen the arm and shoulder muscles

Pull-ups also strengthen the arm and shoulder muscles. By performing pull-ups regularly, you’ll work the forearms and shoulders. If you’re looking to improve your strength in these areas, you should perform pull-ups regularly.

2-3. Improve grip strength

Pull-ups also help improve grip strength. Grip strength is essential if you lift weights.

It also can improve performance in many sports like golf, tennis, rock climbing, and bowling.

A firm grip is also essential for performing tasks like opening jars, walking your dog on a leash, carrying groceries, and shoveling snow in your everyday life.

2-4. Improve overall body strength and fitness level

Strength or resistance training can increase your overall fitness level. For example, when performing a pull-up, you’re lifting your entire body mass with the movement. So performing a pull-up can significantly improve your body strength and even improve your health.

2-5. Improve physical health

Strength or resistance training with exercises like Pull-ups may also improve your overall physical health. For example, studies Trusted Source found that regularly performing strength training may help reduce visceral fat and help you manage type 2 diabetes.

2-6. Improve mental health

  • reducing anxiety symptoms
  • improving cognitive function
  • reducing fatigue
  • reducing depression
  • and improving self-esteem

2-7. Challenge your muscles

Pull-ups are a challenging strength training exercise. However, challenging your muscles with complex moves can improve your overall fitness level, too. If you haven’t done pull-ups before, adding them to your routine may improve how strong you feel and look.

If you do the same exercises over and over, your body can start to plateau after a while. But by adding in new and challenging exercises like pull-ups, you may see significant improvement in your strength.

3.How Do Pull-Up Exercise for Beginner

Even if you’re new to exercise, you can still work on the foundations to get you ready to do a complete pull-up. You can:

Start by hanging from the pull-up bar for 10 to 30 seconds. Then, you’ll begin to strengthen the muscles in your arms and back that are needed to complete a pull-up.

Look for an assisted pull-up machine at your gym to practice.

4.Two Tips of Pull Up Exercise for Advanced Athlete

If you’re an advanced athlete or have been doing Pull-ups successfully for a long time, you can still challenge your muscles. You can:

  • Try adding weight with a weight belt or vest.
  • Do pull-ups one-handed.

These variations will keep your muscles challenged. In addition, they keep you from plateauing so you can continue to build up strength.


Pull-ups are a challenging exercise. But they’re worth adding to your weekly strength training routine. Even if you’re new to Pull-ups, practicing hanging from the bar or doing an assisted Pull up can help you start to build up strength.

Try combining Pull-ups with other upper body exercises, like push-ups, chin-ups, tricep extensions, and bicep curls, to round out your routine. You can do this routine two to three times a week.

Always allow for a day in-between strength training to allow your muscles to recover. Also, be sure to talk to your doctor before starting any new strength training routine.

A: If you can perform 15 or more pull-ups in a single set before failure, doing a few sets of 10–12 pull-ups without going to muscular failure is probably safe to do every day. If you already have some training experience, you likely fall somewhere in between those two levels.

If you are tested regularly in pull-ups, you will not only have to keep your body fat down, but you have to train in pull up

s, which will help you keep your muscles strong. Pull-up will increase your lean body mass and general ability to do more with your body weight.

25-50 pull-ups any way you can throughout the day or in a single workout. Do small repetition sets until you reach 25-50 pull-ups. Rotate for the next ten days from odd-day workout options and even-day pull-up supplements, then take 3-4 days off from doing any pull-ups.






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