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  • Writer's picturedragoman7002

01/12/2023-Move of the Day: The Pull-Up.



The pull-up is a classic and highly effective upper-body exercise that targets a variety of muscle groups, including the latissimus dorsi (lats), biceps, and forearms.


According to a study published in the National Strength and Conditioning Association’s (NSCA) Journal [1].


The pull-up is a “closed kinetic chain upper-body exercise that promotes proximal stability of the shoulder girdle, multiplanar motion, and multiple muscle cocontractions necessary to perform activities like climbing ropes and poles, swimming, rowing/paddling, gymnastics, pole vaulting, and wrestling.”


One of the keys to mastering the pull-up is consistency. In an article published in HuffPost [2], the author suggests getting your own pull-up bar and placing it in a location where you’ll see it often, so that you’re reminded to work on your pull-ups regularly.


Another effective method for building pull-up strength is to perform negatives. This technique focuses on the lowering portion of the movement, rather than the lifting portion.


To do this, use a box or sturdy chair to jump up to the top of the pull-up movement so that your chest is touching the bar. Then, slowly lower your body down until you reach the starting position of the pull-up movement.


If you’re just starting out and find pull-ups to be too difficult, modified versions such as assisted pull-ups can help you build up the strength you need.


As the article from Sweat.com states that you can use a box or sturdy chair to jump up to the top of the pull-up movement so that your chest is touching the bar, and then slowly lower your body down until you reach the starting position of the pull-up movement.


This modified pull-up will still build strength in the same muscle groups but is a more accessible starting point for beginners.


Here is a video that I found useful for getting the form down properly. Hope it can help.



Overall, please, please, please, be careful with this move. If done improperly, it can lead to numerous problems.


It is all about technique on this one. I’m a rock climber and still am terrible at pull-ups. It is my worst workout. Just keep working on them. If your a pro, good for you. I’m jealous.

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