Have you ever seen a guy showing off at the gym by effortlessly doing a ton of pull ups? It might seem impossible to lift your own body weight repeatedly.
But, you can do it, too.
So in this blog post, you’re going to discover the benefits of pullups, but also some other incredible things including:
- The undeniable benefits of pull-ups (no. 2 is a bonus!)
- Why pull-ups are considered the undisputed KING of exercises
- How to build a massive back and upper body with perfect pull-up form
Table of Contents
- The Benefits of Pullups
- 1. Pull-Ups Work Multiple Muscle Groups Simultaneously
- 2. You Can Do Them Anywhere (Including at Home)
- 3. Pull-Up Increase Your Grip Strength
- 4. You Can Increase Resistance with a Dip Belt
- 5. Pull-Ups Build Muscle that Increase Your Resting Metabolism
- 6. Pull-Ups Can Improve Your Posture
- 7. They’re a Great Functional Exercise
- 8. If Programmed Correctly, They Can Have a Cardio Benefit
- Pull Ups Muscles Worked
- How To Do A Pull Up
- 4 Pull Up Variations
- Benefits of Pullups Conclusion
The Benefits of Pullups
Pull-ups are really a great exercise so to convince you to add them to your routine, here are the major benefits of pullups.
1. Pull-Ups Work Multiple Muscle Groups Simultaneously
Pull ups are a compound exercise that work a lot of different muscles at the same time, while causing multiple joints to move.
Your wrists, elbows, and shoulder angles will change when doing a pull up, and they will work muscles in your arms, back, and core.
2. You Can Do Them Anywhere (Including at Home)
They’re a convenient exercise that you can do at home because all you need is a solid bar.
I’ve used the Iron Gym Pull-Up Bar for years when I lived in an apartment because it was easy to attach to a door frame without having to install or drill any holes.
3. Pull-Up Increase Your Grip Strength
Of this list of pull ups benefits, this one is probably forgotten the most. Pull-ups are amazing for your grip strength since you’re basically suspended in the air during the entire exercise set.
You can even make them more challenging for your grip by hanging towels off the bar and converting the exercise to towel pull-ups.
4. You Can Increase Resistance with a Dip Belt
When pull-ups start to get too easy, you can easily increase the intensity by adding reps, more sets, or strap on extra weight.
I use the Harbinger Dip Belt to strap additional weights to my waist since I’ve progressed past using my own bodyweight.
5. Pull-Ups Build Muscle that Increase Your Resting Metabolism
This exercise will get your heart pumping and boost your metabolism, which means they can help you burn fat and get lean. Increasing your metabolic rate forces your body to consume energy and will help you burn more calories.
6. Pull-Ups Can Improve Your Posture
Pull-ups are a great back-builder. Building your back muscles will make you look good, give you better posture, and it can get rid of back pain because weak back muscles are a common culprit of back pain.
If you don’t suffer from back pain, strengthening your back muscles can help you avoid future back pain or injury.
7. They’re a Great Functional Exercise
Pull ups also increase your functional strength, which is what you need to perform everyday tasks and physical activities.
Of all the benefits of pull ups, this is really good because sometimes it’s difficult to imagine how some exercises can fit into your daily routine (like leg curls for example).
8. If Programmed Correctly, They Can Have a Cardio Benefit
If you do them quickly as part of a circuit, pull ups can also have cardio benefit. And, the endorphin release (like with any exercise) can lead to better moods and make you happier.
Pull Ups Muscles Worked
One of the major benefits of pullups is how many muscles they work together.
So, if you don’t have a lot of time for a workout, they are a great way to get in a lot of work in a few short minutes. It’s like doing multiple exercises at once.
Every pull up you do will work your:
- Lats (a large set of back muscles)
Basically, they work the entire upper body. Mostly, they target the lats, and they do it better than any other exercise you can do.
This exercise is the key to a strong and wide back, making your shoulders look wider, and getting that V-shape every guy wants.
Very few exercises work this many muscles at once. And, add the fact that you are pulling up your body weight, it can shred your upper body in no time.
View this post on Instagram
First video had to be my favourite workout exercise – Pull ups 👌🏽 To keep it interesting I recommend 5 variations hitting various muscles in your back – 5 sets of 20 The main primary muscles that are used are your latissimus dorsi, posterior deltoids and biceps. Secondary muscles include your abdominals and your forearms • • • • • • • • • • #pullups #back #gym #virginactive #london #Instagram #workout #karmali_fitness #lift #video #bodyweight
How To Do A Pull Up
1. Use an Overhand Grip on the Bar
You want to start with an overhand grip on a firm pull up bar. Make sure the bar is strong enough to support your weight so it doesn’t break.
2. Start from a Hanging Position
Allow yourself to hang from the bar with your arms extended, stick your chest out, and adjust your torso to a bit of an angle.
Don’t let your shoulders completely disengage as this has shown to create shoulder problems if done repeatedly.
3. Engage Your Lats
Imagine someone has their hand in the middle of your back and try to pinch it by drawing your shoulder blades together and down.
When you are starting out, you might want to practice this muscular movement a few times while standing on the ground before grabbing the bar.
You should feel your lats move when drawing down your shoulder blades.
4. Pull Your Elbows to the Floor
The next step is to pull your body towards the pull up bar by bending your arms (flexing that elbow joint) and engaging your arm, chest, and back muscles. The goal is to lift yourself high enough to touch the bar with your upper chest.
You can use these Fitness Dreamer pull up resistance bands and tie them to the bar to give you assistance to pull yourself up if you can’t immediately touch your chest to the bar.
5. Lower Yourself Down in a Controlled Manner
Then, after a quick pause, lower yourself back down using your triceps and shoulders.
Remember, when you are doing a set, you don’t want to lock your elbows when you come down, always keep them slightly bent.
4 Pull Up Variations
There are a number of reasons to perform variations of the pull-up including:
- Target Different Muscle Groups
- Decrease or Increase the Difficulty
- Cure Boredom
Another one of the many pull up benefits is how many variations there are. So, here are 5 pull up variations you can use to create an even more impressive upper body:
- Wide Grip – To target your lats and upper back even more, place your arms farther apart than normal
- Chin-Ups – If you think about it, chin-ups are technically pull-ups with a supinated grip. These shift muscle emphasis from your lats to your biceps.
- Narrow Grip – Your hands should be about shoulder width apart, and this will put more emphasis on your chest and shoulders
- Negatives – A great way to start out if you can’t complete a classic pull up. They will help you increase your strength, and all you need to do is start above the bar (use a chair) and lower yourself slowly and in a controlled manner to the hanging position.
- Towel Pull-Ups – These are incredible forearm-builders since they work your crush grip during the entire movement. Ross Training shows you how to perform different towel pull-up variations with one or more towels to change up the difficulty.
Each one of these variations will work slightly different muscle groups and help you get the results that you are looking for.
Benefits of Pullups Conclusion
Now that you know the benefits of pullups, now is the time to start. They will give you a stronger back, stronger arms, and a stronger core. They are an easy exercise that can be done at home, and they will help with fat burning and cardio health.
You will look and feel better when you add pull ups to your regular workout routine.
If you think they are too difficult or don’t think you are strong enough, stop being such a chicken. Everyone has to start somewhere.
Use the negative variation or use assistance bands to get started and build that strength. You will be amazed at how quickly you can start showing off in front of your friends.
That being said, how would you like to completely transform your body… using only your body weight?
What if you could get a leaner and more defined body with 3 short bodyweight workouts per week?
Well, if you want to build a body that’s as powerful, functional, and athletic as it looks, check out this page where we review the incredible Convict Conditioning program created by a man who spent close to 20 years building his body with calisthenics in the confines of a federal prison.