Pull-up: What it is, what are the benefits and how to master the movement –

(Charlotte Karlsen | Unsplash/Playback)

You must have already seen someone doing a pull-up around: “it is an exercise in which the student hangs from a fixed bar and forces his upper limbs to lift his body until his head goes over the bar”, he explains. personal trainer Monica Apostolico (@monikitafit on social media).

The movement is famous among Crossfit practitioners – but those who train outdoors also tend to adopt it, as it works several muscles without requiring very complicated equipment.

Among the muscle groups activated in the execution of the pull-up, the specialist mentions the forearm, the biceps, the shoulder, the triceps and mainly the lats (back). In addition, you gain even more mobility and body control.

Step by step of the ideal pull-up

It sounds difficult, and unfortunately it is. But don’t be discouraged: the secret is not to give up and evolve little by little. It may be that at first you don’t do more than one repetition, but if you do the pull-up frequently, you’ll see that number only tends to grow. Monica teaches how to do it the right way:

Grab the bar with your hands shoulder-width apart and palms facing forward;
Hang down and let your arms and elbows be fully extended;
Then pull your body, passing your chin over the bar;
Maintain the activation of the scapulae and relax the neck, leaving the shoulders away from the ears and the abdomen contracted;
Finally, slowly lower your body until your arms are fully extended.

Pull-up Variations

Attach a resistance band to the bar and another to your foot (the accessory needs to support your body weight).

So, do the exercise normally. You will feel the help of the elastic.

Grab the bar with your hands shoulder-width apart and palms facing forward;

Hang and pull your arms up until your collarbones touch the bar;

Hold the position for a few seconds and return.

Who can’t do the pull-up?

“People with any type of injury or shoulder pain should avoid this exercise”, says the physical educator. In addition, you need to have a properly strengthened abdomen to be able to better control the movement.