Pull ups: Are you doing it correctly?
Posted on | August 22, 2008 | 4 Comments
Are pull ups on your fitness menu? If so, are you doing them correctly?
Today I’d like to share with you proper pull up form, I call it postural pull ups.
Correct pull up form is the key to proper engagement and strengthening of back muscles.
Since so many of us have rolled shoulders due to lifestyle, many are unable or unaware of proper form.
Ready?
Start from a dead hang. Grip the bar slightly wider then your shoulder width.
Tighten your abs and Start Pulling yourself up.
As you do so, you elbows should go to sides and NOT flair forward.
Make sure to squeeze shoulder blades and let your lats do all the work.
To do this correctly, arms must stay within frontal plane. This ensures proper back engagement. You will feel some arm work but most of the force will be generated by you powerful back muscles.
This will be hard. If you can do 20 regular pullups, your count will go down to 4 or 5.
As your back gets stronger, you will be able increase the number of repetitions and enjoy increase in overall function, strength and power.
Stay strong!
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Tags: back exercise > correct form > how to do pullups > improve pullups > pull up > pull ups > pullup > pullups > strength > upper back strength
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4 Responses to “Pull ups: Are you doing it correctly?”
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August 24th, 2008 @ 5:54 pm
Thanks for the video – you made the instructions very clear. What if a beginner cannot do a single pull ups? What do you advise?
June 18th, 2009 @ 8:29 pm
how do u get pecs by pull ups
June 19th, 2009 @ 2:41 pm
@foongpc: start by hanging from the bar with arms bent at 90 degree angles. Squeeze shoulderblades and do most of the work with your lats.
As it get easier, attempt pullups.
enjoy!
June 19th, 2009 @ 2:42 pm
@lewis: pull ups primarily focus on the back (if you do it properly).
Pecs don’t really need much work, as it is a postural muscle that gets worked at all times.