Start off by learning correctly

Step by step approach

RedSun’s approach to teaching chin-ups has always been successful, students come to us who can’t even do one chin-up yet within weeks they find themselves following the instructions we give to them and slowly but surely they begin to increase their strength then they can comfortably do one, and gradually they get stronger and are able to do more. Starting off chin-ups incorrectly can do permanent and severe damage to the shoulder area, and to the spine, smart tuition right from the start at RedSun can totally avoid that ever happening if you start training with good instructors at CrossFit London, RedSunCrossFit.com

In addition to squats, deadlifts, overhead presses or pushups, pull-ups are basic muscle-building exercises.

From these few basic exercises alone, you can put together an effective muscle building training plan.

In this article you will learn:

Top 5 Reasons Why Pull-ups Promote Muscle Building
Which muscle groups does the pull-up train?
How do you do pull-ups with perfect technique?
5 pull-ups you should know about.

Ready? Okay, pull-up bar free.
5 reasons why pull-ups promote muscle building

  1. Pull-ups are universal

You can do pull-ups almost anywhere.

On door edges, stairs, on playgrounds, in the forest on protruding branches, there are almost no limits to your imagination.

You can get a pull-up bar for at home – it’s inexpensive and can be attached to any door frame in minutes (I use this one here). There are a few things you should keep in mind for the assembly, which I will discuss below when I describe the correct execution of the exercise.

  1. Pull-ups train biceps and V-necks

You can do the pull-up in many different variations and thus optimally train certain muscle groups.

Need more biceps? Use a comb grip (palms facing face).

Wider cross? Not an issue, take a very wide instep grip (back of the hand to the face).

The nice thing is that with this exercise you are using almost all of the muscles in your upper body.

  1. Pull-ups are among the world’s best muscle building exercises

Why do small muscle groups such as your biceps grow faster with pull-ups than with isolated biceps curls?

Think of the biceps exercise where you can take the highest weight possible – that’s the standing barbell curl, right?

Let’s say you weigh 80 kilograms and can do bicep curls with 40 kilograms – that’s quite a number.

And yet: when doing a pull-up, your muscles work twice as much – namely with your body weight.

In addition to your back muscles, you also challenge your arm muscles. A great way to kill several birds with one stone – especially when your time in the gym is tight.

  1. Pull-ups help burn fat

Complex exercises such as push-ups, squats and pull-ups appeal to a large number of muscle groups at the same time. This also increases the energy requirement and, above all, you really get your circulation going at full speed – much better than with isolation exercises.

This not only increases the energy requirement during training but also the afterburn effect, which ensures an increased need for calories even hours after your workout.

  1. Are chin-ups for real men?

Yes, and they are also for real women.

Attention ladies, this video proves once and for all: women can cut a great figure with pull-ups.

Last, but not least: Did you know that you can bench press to get stronger with pull-ups?
Which muscles does the pull-up train?
Dips workout
Mark doing pull-up training (with a view of the Alster)

Pull-ups train the latissimus dorsi (broad back muscle) like no other strength exercise. The latissimus fulfills many important tasks. This includes the movements of the upper arm backwards, the lateral pulling towards the body and the internal rotation.

In addition, it helps significantly in stabilizing the shoulder. The more you can activate or tense your lats, the more the shoulder can be stabilized. This in turn means that you can safely push more weight overhead.

Kenneth Jay, Master Kettlebell Trainer from Denmark, for example, has been perfecting the one-armed overhead press for years and can currently push two 32 kg kettlebells over the head with one hand. He specifically uses high latissimus tension and trains all types of pull-ups.

Donnie Thompson, world heavyweight champion in powerlifting, has refined his bench press technique more and more. In 2008 he has z. B. 910 lbs. pressed on the bench (just under 413 kg). Contrary to popular belief, the most effective technique does not develop strength from the chest muscles, but rather from the latissimus.

Pull-ups give you strong lats, and this is the basis for top performance in bench and overhead presses and injury-free training.
The perfect pull-up: correct technique
Pull-up preparation

Pull-ups train the latissimus dorsi (broad back muscle) like no other strength exercise. The latissimus fulfills many important tasks. This includes the movements of the upper arm backwards, the lateral pulling towards the body and the internal rotation.

In addition, it helps significantly in stabilizing the shoulder. The more you can activate or tense your lats, the more the shoulder can be stabilized. This in turn means that you can safely push more weight overhead.

Kenneth Jay, Master Kettlebell Trainer from Denmark, for example, has been perfecting the one-armed overhead press for years and can currently push two 32 kg kettlebells over the head with one hand. He specifically uses high latissimus tension and trains all types of pull-ups.

Donnie Thompson, world heavyweight champion in powerlifting, has refined his bench press technique more and more. In 2008 he has z. B. 910 lbs. pressed on the bench (just under 413 kg). Contrary to popular belief, the most effective technique does not develop strength from the chest muscles, but rather from the latissimus.

Pull-ups give you a strong lats, and this is the basis for top performance in bench and overhead presses and injury-free training.
The perfect pull-up: correct technique
Pull-up preparation

Use an overhand grip (i.e. back of the hand pointing towards the body), reaching as far as possible.

Neutral pull-up: Most gyms have a pull-up station with handles with the palms of the hands facing each other (neutral grip). If there are multiple neutral grip options, choose the one that is closest to shoulder width.

If there is no neutral grip, you can also use one of the V-handles that are normally intended for the cable pulling station. You place this over the pull-up bar so that you can hang from below on the handle and the palms of your hands are facing each other.

When pulling up, make sure that you alternately pull your head up to each side.
Conclusion

The pull-up is one of the most effective muscle-building exercises and should not be missing in any training plan.

If you want to know which other 5 exercises you should find in your training plan, read on here.

Can’t do a pull-up yet? No problem. Then start here.

By the way, it’s easier than you think to double your pull-up number. You can find out how you can do this in just 28 days here.

What is your experience with pull-ups? How many pull-ups can you do? Which variant is your favorite? Write a comment.