What is pull up exercise?
Pull-ups are a popular strength training exercise that primarily targets the large fan-shaped muscles on the sides of the back. They also work other muscles such as the forearms and arms. Pull-ups are usually performed on machines. They help strengthen and develop the upper back, improve posture, increase strength, and make the body more attractive.
How to do pull ups
Step 1: Sit on the machine, facing the barbell. Adjust the knee pads so that your knees are bent 90 degrees, resting firmly under the pads, and your feet are flat on the floor.
Step 2: Reach up and hold the barbell slightly wider than shoulder-width apart. Extend your arms as far as you can without shrugging your shoulders or getting up off the bench.
Step 3: Pull the bar down toward your upper chest, aiming just below your collarbone.
Step 4: Maintain a tall posture by leaning back slightly, just past upright at a 70 - 80 degree angle.
Step 5: Hold the barbell in the mid to upper chest for 1 - 2 seconds, while pressing the shoulder blades back.
Step 6: Slowly return to the starting position. Do not shrug your shoulders at the top of the movement.
Step 7: Do 2 - 3 sets, each set repeats 8 - 10 times.
Who should avoid pull-ups?
The following people should avoid pull-ups:
People with shoulder problems: People with shoulder injuries, compression, or problems should avoid pull-ups or consult a trainer before performing this move.
People with back pain: People with lower back problems should be cautious as this pose can aggravate back problems.
Beginners: Beginners should make sure to do this exercise correctly and start with light weights to avoid injury. This exercise should only be performed under the guidance of a trainer.
People recovering from surgery: People recovering from recent surgery or injury should avoid doing pull-ups until cleared by their doctor.
