Technique for a Perfect Pull-Up

Do you know the technique to perform a perfect pull-up? Keep reading and you will find out.

Pull-ups. A fantastic Old School exercise for men and women.

Pull-ups are a very effective exercise for developing the upper back muscles in Fitness and Bodybuilding athletes.

Additionally, pull-ups have other sports uses. For example, they are very important for climbing when an overhand grip (palms facing forward) or neutral grip (palms facing each other) is used, and when pulling with elbows wide, actions commonly used in mountaineering or rock climbing.

Pull-ups also benefit gymnasts when they need to raise themselves on the horizontal bar or parallel bars when the elbows are wide with a neutral grip. In addition, they improve performance in swimming in breaststroke and butterfly styles.

Technique for a perfect pull-up

• Grip a horizontal bar with an overhand grip with your hands about 20 cm wider than shoulder-width apart. Fully extend your arms and relax your shoulders so that your lats are fully stretched. Inhale deeply and hold your breath while contracting your lats to pull yourself up towards the bar. Keep your elbows to the sides and out, and pull them down to raise yourself.

• Continue pulling until your chin reaches the level of the bar with a slightly concave body movement for full back contraction. Exhale and lower to the starting position in a controlled manner.
• Do not use your biceps to perform the exercise. Think of your hands as just hooks and focus on the muscular contraction of the upper lats. Maintain a grip width that feels comfortable for you.
• If at first you don't have enough strength to do several reps, you can support your legs on a bench and, most importantly, hold the eccentric part of the movement (the lowering), which will provide you with the necessary strength to do more in future workouts.

Pull-ups are like squats for the upper body; they provide an overall improvement to the upper body.
 
Go for it!
 
Víctor Barrios