4 Amazing Advantages of Pull-Ups

A pull-up is a “compound exercise” that involves a large number of big and small muscles, most notably your latissimus dorsi (lats) and biceps.

In addition to working multiple muscles at the same time, the pull-up is also a multi-joint movement, an exercise that causes more than one joint to move.

During a pull-up, your wrists, elbows, and shoulder angles all change.

4 Reasons to Work Pull-Ups Into Your Routine

You may dread them, but pull-ups are great at helping your arms, back, and core look fantastic.

Check out these benefits of pull-ups and how you can get better at doing them.

1. Functional strength

As humans, we perform a wide range of movements on a daily basis, including standing, walking, pushing, pulling, twisting, turning, etc.

By improving your functional strength through dynamic compound exercises like pull-ups, you strengthen the relationship between your nervous and muscular systems.

2. Better posture

As you strengthen your back and core muscles, you can achieve better posture. When your posture improves, you appear longer and leaner.

3. Reduced back pain

A lot of people sit on the drive to work, sit in front of a computer all day, and then sit driving home. You might even sit on the couch once you’re home. All of this cumulative sitting increases the physiological load on your back. By strengthening your back and core muscles with the pull-up, you reduce your chances of future back pain and injury.

4. Improved physique

Want to look great in that tank top? Pull-ups help define your back and biceps and work your core. All of this makes your waist look smaller. For guys, it can also help create the “V” shape.

See Also:  8 Top Exercises to Strengthen Your Chest and Abs

How Do You Do a Pull-Up?



Program: TOUGH MUDDER T-MINUS 30Workout: Pull-Up Training

You should use a pronated (overhand) grip. (An underhand grip = supinated = chin-up).

The first part of the movement calls for scapular retraction. This is a fancy term for what it means to draw your shoulder blades together and down.

To do this, imagine someone’s hand in the middle of your back. Try to pinch that hand with your shoulder blades.

You can practice this while standing freely or by hanging from your pull-up bar and bringing those shoulder blades in.

This movement engages your lats, the large set of muscles in your back, that are critical supporting muscles.

After you retract your scapulas, you want to pull your body upward toward the bar. This requires flexion of the elbow joint, or the bending of your arms.

In order to flex the elbow joint, the biceps and supporting arm and back muscles are called into action.

Finally, you need to lower yourself back to where you began. For this, your triceps and shoulders kick into gear.

And let’s not forget the grip strength needed just to hold onto the bar.

What If I Can’t Do a Pull-Up?

How to Get Better At Pull-Ups - Assisted Pull Ups

There are modifications that you can use to pull yourself up to that bar. A great way to modify the pull-up is by using an aid like an assist loop.

Look for one with adjustable resistance levels, so the stronger you get, the less assistance you’ll need.

How to Get Better At Pull-Ups - Negative Reps

You can also use a chair to assist you. Simply place the chair underneath the pull-up bar and place your foot (or both feet to make it easier) on the chair.

See Also:  4 Wall Ball Exercises for a Full-Body Workout

By applying weight to the chair, you’re relieving some resistance to complete the pull-up.

Check out even more exercises that can help you get better at pull-ups.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).