Pullups – Exercise Guide

Pullups (Lats) – Exercise Guide

Muscles worked: Lats

Equipment needed: None


Instructions

1. Grab the pull-up bar with a pronated (palms facing forward) grip. Use a wider than shoulder-width grip to target the lats and for building a wide back.

2. While hanging onto the bar, bring your torso back around 30-degrees or so while creating a curvature in your lower back and stick out your chest.

3. While breathing out, pull-up your torso upwards by flexing at your elbows until your upper chest touches the bar. Your elbows should flare out as you perform the pull-up to target your lats.

4. Pause and contract your lats for a couple of seconds as you reach the top of the movement.

5. Return to the starting position while breathing in with a slow and controlled motion.

6. Repeat for the recommended reps.


Variations/How To

Change Resistance

If you’re a beginner and can’t perform bodyweight pull-ups, you can use a pull-up assist machine or ask a spotter to hold your legs. Advanced lifters can add resistance by using a weighted belt.


Alternate Exercises for Pullups

Chin-Ups

Lat Pulldowns