Pull ups

COURTESY OF GLOBAL FITNESS

Major muscles used

• Latisimus Dorsi (Lats)
• Biceps

Performing pull ups

• Use a chinning bar about 6 inches higher off the floor than you can reach with arms extended overhead.
• Hold bar with hands approximately 30 inches apart (8 inches wider than shoulders).
• Pull up by squeezing shoulder blades together and trying to touch chin to the bar.
• Return to starting position in a slow, controlled manner.

Be careful

• Don't swing back and forth or try to create momentum by kicking legs. You may need a partner to help you prevent from swinging or using momentum.
• Don't sacrifice form by trying to complete more repetitions than you can do with proper technique.

Alternative exercises to pull ups

• Front lat pull downs
• Partner assisted pull ups
• Barbell bent over rows
• One arm rows

Courtesy of Global-Fitness.com, your Online Personal Trainer

If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge.

Latest health and fitness news

• Drinking tap water can make you fat
• 8 in 10 men will be overweight by 2020
• Swine flu could return to the UK with a bang
• Risks of breast cancer higher for skinny girls
• All women have an inbuilt fear of getting fat

Latest quizzes and tests

• Back & shoulder pain quiz
• Test your blood pressure knowledge
• Test your cancer basics knowledge
• Will you get diabetes?
• Do you have a healthy prostate?