Learning, performing, and training pull-ups | What's important?

• What are pull-ups?
• Which muscles are trained during a pull-up?
• Benefits of pull-ups
• What variations of pull-ups are there?
• How do you learn to do a pull-up?
• How to do pull-ups correctly
• The most common mistakes in pull-ups
• How many pull-ups should you do?
• Where can you do pull-ups and what equipment do you need?
• Conclusion

 

What are pull-ups?

Pull-ups are a basic strength exercise (usually performed with your own body weight) in which you pull yourself up on a bar until your chin is above the bar. They primarily target the back muscles, especially the latissimus dorsi, and also strengthen the shoulders and arms. Pull-ups require strength and good body control and can be performed with various grip variations, such as an overhand grip (palms away from the body) or an underhand grip (palms facing the body).

 

Which muscles are trained during a pull-up?

Pull-ups are an excellent exercise for the upper body (especially the back muscles) and work several muscle groups:

• Latissimus Dorsi (Lateral Back Muscle): Main target muscle that supports the V-shape of the back.
• Biceps: Especially when doing pull-ups with an underhand grip.
• Rhomboids: Stabilize the shoulder blades.
• Trapezius: Supports the shoulders and neck.
• Brachoradialis (forearm muscle): Strengthens grip strength.
• Abdominal muscles: Keep the body stable during movement.

This exercise promotes upper body strength, grip strength and coordination.

 

Benefits of pull-ups

Pull-ups offer numerous benefits for physical fitness:

1. Holistic upper body training

• Muscles: You train several important muscle groups at once, including the latissimus dorsi (broad back muscle), biceps, forearms, shoulders and upper back muscles.
• Core stability: Your core muscles are also activated because you have to keep yourself stable.

2. Functional strength

• Everyday activities: The strength you build doing pull-ups improves your ability to perform everyday tasks like lifting or pulling objects.

3. Improve grip strength

• Grip strength: Regular pull-ups strengthen grip strength, which is also beneficial for other exercises and activities.

4. No equipment needed

• Flexibility: All you need is a pull-up bar or a suitable outdoor bar, making pull-ups a very accessible exercise.

 

Variations of pull-ups

1. Overhand grip (pull-ups): With the overhand grip, the palms of your hands face away from you, which particularly works the latissimus dorsi.
2. Underhand grip (chin-ups): With the underhand grip, the palms face towards you, which involves the biceps more.
3. Neutral grip (= hammer grip): With the neutral grip, the palms face each other, which distributes the load evenly between the biceps and back.
4. Wide grip: The very wide grip intensifies the training of the latissimus by providing more isolation.
5. Close grip: With a close grip, the hands are close together, which puts more focus on the biceps.
6. Weighted pull-ups: The difficulty level is increased by adding additional weight, e.g. with a belt or vest.
7. One-arm pull-ups: These require extreme strength and balance and are an advanced variation.
8. Kipping Pull-Ups: This swinging movement is often used in CrossFit to achieve more repetitions in less time.

 

How do I learn to do a pull-up? (Instructions for beginners)

Learning pull-ups requires patience, preparation, and gradual improvement in strength.

Here is a guide:

1. Improve grip strength: Hang from a bar (deadhang) for as long as possible to improve your grip strength.
2. Negative pull-ups: Jump or use a box to get into the top position of a pull-up and slowly lower yourself.
3. Australian Pull-Ups: Use a lower bar and pull your body up at an angle.
4. Exercise: Start with assisted pull-ups or use bands for support.

With these steps, you will soon be able to do a full pull-up.

 

How to do pull-ups correctly

Proper execution of pull-ups is crucial to avoid injuries and effectively achieve training goals.

1. Grip: Choose a shoulder-width overhand grip (palms facing away from you).
2. Starting position: Hang fully stretched out on the bar.
3. Pull-up: Pull yourself up until your chin is above the bar. Keep your body straight and your shoulders back.
4. Lowering: Lower yourself slowly and in a controlled manner until your arms are fully extended.

Important instructions:

• Avoid momentum: Do not use jerky movements.
• Posture: Keep your torso stable and avoid arching your back.

With correct technique you can avoid injuries and maximize the training effect.

 

The most common mistakes in pull-ups

1. Swinging: Avoid pulling yourself up with momentum, as this reduces control over the movement.
2. Half reps: Make sure you use the full range of motion to train the entire muscle range.
3. Incorrect grip width: A grip that is too narrow or too wide can lead to overload.
4. Swayback: Keep your body stable and avoid sagging in the lower back.
5. Inadequate warm-up: Failure to warm up or inadequate warm-up can increase the risk of injury.

 

How many pull-ups should you do?

The number of pull-ups you should do varies depending on your fitness level, goals, and training status. Here are some general guidelines:

1. Beginners:

• Goal: 1-5 pull-ups
• Explanation: Beginners should first focus on improving their technique and building basic strength. Even a few clean pull-ups are a good start.

2. Advanced:

• Goal: 6-15 pull-ups
• Explanation: Advanced lifters should be able to perform a solid number of repetitions. At this point, you can begin to increase the intensity by adding weight or varying the exercises.

3. Very advanced / fitness enthusiasts:

• Goal: 15-30+ pull-ups
• Explanation: Very advanced lifters or fitness enthusiasts can achieve a high number of pull-ups. This often requires the use of additional weights or difficult variations.

4. Elite Level:

• Goal: 30-50+ pull-ups
• Explanation: Individuals at a very high fitness level, such as competitive athletes or experienced strength athletes, can achieve this number. This feat requires a combination of high strength, endurance, and technique.

The "right" number depends heavily on your personal goals and training plans. The important thing is that you continuously improve and measure your progress.

5 tips: How to do more pull-ups

Here are five targeted tips to improve your pull-up performance and increase your reps:

1. Perfect your technique

• Use your range of motion: Make sure you perform pull-ups through a full range of motion—pull yourself over the bar until your chin is up and lower yourself until your arms are fully extended.
• Activate your shoulder blades: Pull your shoulder blades together and downward before pulling up. This helps optimally activate your back muscles and keep your upper body stable.

2. Apply progressive overload

• Gradually increase: Continuously increase the number of repetitions and sets to challenge and develop your muscles. For example, you can try adding one additional repetition each week.
• Add weight: As you increase your reps, add extra weight (with a weight belt or vest) to increase the intensity.

3. Use pull-up variations

• Negative pull-ups: Focus on the eccentric phase by lowering yourself slowly and with control. This strengthens your muscles and improves your performance in regular pull-ups.
• Isometric holds: Hold the top position of a pull-up for as long as possible. This improves your grip strength and strengthens the muscles involved.

4. Targeted muscle training

• Strengthen your back muscles: Supplement your workout with exercises like lat pulldowns, rowing (cable or dumbbell), and face pulls to strengthen the muscles you need for pull-ups.
• Biceps and shoulder training: Incorporate exercises for the biceps (like curls) and the shoulders (like shoulder presses) into your program to strengthen the supporting muscles.

5. Optimize regeneration and nutrition

• Recovery: Give your muscles enough time to recover to avoid overtraining and promote muscle growth. Make sure you get enough sleep and plan rest days into your training.
• Nutrition: Ensure a protein-rich diet supports muscle recovery. Maintain a balanced diet that provides all the necessary nutrients.

These tips will help you improve your pull-up performance by addressing technique, muscle tone, and recovery. Good luck with your training!

 

Where can you do pull-ups and what equipment do you need?

Places for pull-ups

1. Gym: Many gyms have special pull-up stations or multi-stations.
2. At home: There are several good solutions: freestanding pull-up bars, a wall bar with a pull-up bar, or ones that are screwed to the wall. (From our own experience, we don't recommend pull-up bars for doorframes, as they can often damage the door frame or slip off!)
3. Parks and outdoor fitness facilities: Many parks offer freely accessible pull-up bars.

Required equipment

1. Pull-up bar: Basic device that is mounted in a door frame, on the wall or ceiling.
2. Power Tower: Multifunctional device with integrated pull-up bar.
3. Resistance Bands: Supportive bands that help you learn pull-ups.
4. Rings: Alternative to rigid bars, offer additional challenge for stability.

These devices allow you to perform pull-ups in different locations and with different levels of difficulty.

You can find high-quality calisthenics equipment in our shop >

 

Conclusion

Pull-ups are an extremely effective upper-body exercise that targets several key muscle groups simultaneously, including the latissimus dorsi, biceps, rhomboids, trapezius, brachioradialis, and abdominal muscles. They not only build strength but also improve grip strength and core stability.

Proper form is crucial to avoid injury and ensure the exercise is effective. Pull-ups don't require any special equipment, making them an accessible and versatile exercise.

The number of pull-ups you should be able to do varies depending on your fitness level: Beginners can focus on a few repetitions at first, while advanced and elite athletes can aim for significantly higher numbers. Continuous improvement through technique, progressive overload, and targeted training can help you improve your performance.