Pull Ups (Chin Ups)

Muscles Worked

Latissimus Dosi (Back)

How to Properly Perform Pull Ups

1. Grasp the pull up bar with a grip that is about twice your shoulder width. The bar may have handles or bends at the ends indicating where your hands should go.
2. Lift your body off the ground, keeping your torso mostly straight and your legs locked and bent behind your body.
3. Raise your body up to the bar so that your chest touches it. You should have a feeling of pulling your elbows down and back.
4. Slowly lower your body down to the starting position.
5. Continue to raise and lower your body without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Tips and Precautions when doing this exercise:

1. Don't swing your legs to help your body raise up to the bar. A spotter can help if the exercise is difficult by placing their hands under your feet, allowing you to push off. If the exercise is still too difficult, then work up to it by starting with the pull downs exercise.
2. Use your arms as little as possible. The more your arms (and elbows) move toward the front while pulling up, the more they are doing the work instead of your back muscles.