Pull-Ups are a great compound exercise that you should be doing on Back Day. What’s that? You aren’t doing them? In this article, The Benefits Of Pull-Ups, we’ll look at why you might want to rethink this exercise, what they can do for you, and how to do them correctly. If you’re ready, let’s get going!
What Are Pull-Ups?
Before we look at the benefits of pull-ups, let’s define what they are. Pull-ups are a compound bodyweight exercise that targets the back, biceps, and forearms. They also involve the deltoids and upper chest. While your bodyweight acts as resistance, you can add more weight by using a dip belt. The best dip belt will add as much as 100-200 lbs to the exercise. Needless to say, the only limit is your strength.
Here’s How To Do A Pull Up Correctly
Good form is essential to the proper execution of any exercise. Without it, you will not experience the benefits that exercise has to offer. Let’s break down how to correctly perform this exercise.
Set Your Grip
Start with a pronated, or overhand, grip on a pull up bar. Your hands should be slightly wider than your shoulders. Hang freely at the bottom of the exercise. Set your shoulder blades down. You do this by retracting and pushing them downward. This process helps secure the shoulder girdle and prevents excess movement.
Set Up Your Back
Now, retract the scapula slightly. This creates a good foundation to start your pull-up.
Pull & Drive Your Elbows Downward
Begin the pull from the lats. Pull your chin and chest and chin to the bar. You should be using your back and biceps. Your elbows should be back and pointing down. No swaying or using your legs.
Stabilize & Lower Back Down
From the top of the bar, make sure your body is stabilized, Begin to lower yourself back to the starting position. This movement should be slow and controlled. Remember, there’s more to this and any exercise than just lifting a weight up. You can get as much, if not more, from the movement when you return to the starting position.
Pull Up Variations
The primary variation is to bend your legs and wrap one foot over the other. This change will prevent swaying that may be caused by letting your legs hang. Of course, other variations include weighted pull-ups but that comes as your strength increases. You can also use resistance bands to help increase the resistance
Grip Options
Besides adding weight, other options include changing your grip. This will affect different areas of your back, shoulders, and biceps. There are three main types of grips:
Pronated, or Overhand
This is also known as palms down. It’s the standard pull up grip. If you were on a lat pulldown machine, this is the grip you would use. Of course, grip width is also a factor and this is a popular grip for both a close or wide variation.
Supinated, or Underhand
This is also known as palms up. This is used for exercises like close grips chins. Any close grip variation will directly target the biceps.
Neutral, or Fingers Out
In this grip, your palms face each other. This grip allows more back and chest involvement. Using multiple grips targets the upper body muscles more completely than just one grip.
What’s The Difference Between Pull-Ups And Chin Ups?
The most obvious difference is the standard grip used for each exercise: pronated and supinated. Pull-ups target the back more directly, while chin-ups target the biceps more. This is due to the grip used for each. Of course, you can vary your grip, thereby putting more emphasis on different aspects of the back and biceps. Close-grip chins are a true biceps exercise (and a phenomenal one at that), but a wider grip will involve the back muscles more. (1)
The Benefits Of Pull-Ups
The benefits include::
Pull-Ups Build Functional Strength
The body works as a single unit. You use most or all of your body in many of the movements required by daily life. Pull-ups build strength for any movement that requires the use of the back and arms.
They Develop The Coveted “V” Shape
A great back is a sight to behold! One of the earliest pics I saw as a new lifter way back in the day was Arnold’s twisting back shot. Talk about amazing and inspiring! If you want a great back, it takes hitting every area. You want thickness, but you also want width. Specifically lat width. There’s nothing quite like a super-wide rear lat spread! Never mind the lat pulldown machine, that look comes from pull-ups – lots of them!
Pull-Ups Increase Grip Strength
Tied into the above, pull-ups build grip strength. How many times have you been in a situation where a strong grip has made the difference in the outcome? Opening a lid on a jar, the strength to turn a tire jack when fixing a flat, and so on. In daily life, often, good grip strength is a necessity.
They Are Joint Friendly
A movement like pull-ups is easier on the joints because you are lifting your body weight. The only joints that are involved in this movement are the elbows and shoulders. There are no heavy weights that might place undue stress on the joints unless you add 5 or 6 plates to a dip belt. Even so, like all exercises, good form is key to getting the most out of the lift and protecting your joints.
Pull-Ups Require Minimal Equipment
All you need is a bar. Every gym has a pull up bar. If you have a home gym, many of the home exercise machines include a pull up bar, from a power rack to a Smith machine to a functional trainer. You can find a pull up bar on any playground. Some areas have outdoor gyms as well, so you can train outdoors on a nice day. The point is, even if you end up buying a doorway bar for home use, you are not going to break the bank.
Here’s The Routines
Working pull-ups into your routine is simple. Add it into your current back program as your main lat width exercise. With that said, here are 3 back routines that feature pull-ups:
Beginner
Deadlifts
3 warm-up sets – x 15, x 12, x 10
2 working sets x 6-8 reps
Pull-Ups
1-3 sets x 10 reps
Bent Rows
2 working sets x 6-8 reps
Intermediate
Deadlifts
3 warm-up sets x 15, x 12, x 10
3 working sets x 6-8 reps
Pull-Ups
3 sets x 10 reps
Bent Rows
3 sets x 6-8 reps
Advanced
Deadlifts
3 warm-up sets x 15, x 12, x 10
3 working sets x 6-8 reps plus rest pause
Pull-Ups
4 sets x 10 reps plus rest-pause on each set
Bent Rows
2 sets x 6-8 reps plus rest-pause
Cable Rows
2 sets x 6-8 reps plus rest-pause, static holds
Performance Notes
Back should be done before biceps as part of a legs/push/pull 3-day split routine. Extended set techniques such as rest-pause is a great way to incorporate progressive overload on pull-ups. They will extend the rep total on each set, but will also increase the intensity. Depending on your goals and how strong you get, the next step would be to do weighted pull-ups.
Other Routine Options
Beyond performing basic pull-ups as part of your back routine, there are other training options. These include:
Assisted Pull-Ups
Many gyms have an assisted pull-up and dip machine. This is a great option for individuals that do not have the strength to complete a full pull-up. To use this machine, you stand or kneel on a large pad. This pad acts as a counter-balance. The weight is adjustable so you can use less than your body weight. As you perform the pull-up, the stand raises and lowers. This machine allows you to work up to your body weight.
What About At Home?
For home use, you can buy a band attachment that has a foot strap at one end. The other end attaches to your bar. As you perform the exercise, the strap supports the movement and allows you to increase your strength to where you can use your bodyweight.
The Pull-Ups Everyday Routine
Maybe you’ve seen it in the movies. Our hero starts every day with push-ups, sit-ups, and pull-ups. Can you make progress doing them every single day? Yes, if you keep it to a set or two, and keep your reps limited. Think of it as a way to get the blood flowing in the morning. You’re not pushing yourself hard, you’re just getting the body going.
Calisthenics?
It can be a good idea to include a quick calisthenic routine in the morning or anytime that works. This helps you perfect your form. Additionally, you might find yourself stronger after you’ve been doing it for several weeks. This means you will find it easier in the gym when it’s time to do your serious back training.
Don’t Over-train!
Anything beyond this approach in terms of daily pull-ups may lead to over-training. What it takes to over-train is based on several factors. These include age, lifestyle, sleep habits, eating habits, and whether or not you’re natural. Be careful about killing it in the gym 7 days a week, week in and week out. The trick is to create the right combination of volume and recovery. If you feel like you’re burning out, back it off a bit. Get some rest and get some calories.
Nutrition
As any regular reader knows, I advocate consuming roughly 50% of your daily carbohydrates, and all of your simple carbs, in the hours that surround your workout. I also suggest at least 1 gram of protein per pound of bodyweight. And yes it makes sense to divide this amount up into several meals throughout the day.
Supplements
Effective workout supplementation starts with a great protein powder, such as Hi-Tech Precision Protein. Why this one, you ask? Simple. It speeds leucine absorption which optimizes protein synthesis. Of course, that is a key trigger of muscle growth. And yes, it tastes great. From there, drink your pre-workout (I never train without one). Do you use an intra-workout? If not, give it a try! I suggest Redcon1 Grunt. This is an impressive formula that contains 3 grams of leucine and all 9 of the EAAs Finally, don’t forget your post-workout shake. I suggest EFX Sports Karbolyn mixed with your Precision Protein. Since you’re in the market, stop by illpumpyouup.com and stock up these products and all your supplement needs!
Summary
If your goal is to build good overall size and strength, include pull-ups in your routine. Like any compound exercise, you get more bang for your buck using a multi-joint exercise. Think about how great that is – one exercise hits multiple muscle groups and hits them hard. Want that herculean physique? Build your entire back routine around compound exercises like pull-ups!
References:
- https://exrx.net/WeightExercises/LatissimusDorsi/CBPullup