Pull Ups for Back

Pull Ups

pull chin ups

 

Pull ups or Chin Ups being One of the oldest exercise is still undisputed king in the Back exercises. Their are many variation to this exercise, but proper form of any of them gives the result. Though Pull Ups can be a bit difficult for beginners but slowly and steadily one can gain strength and be able to perform it correctly. Pull Up for Back is rated:- 9.4 out of 10 –EXCELLENT.

Pull up can can activate every muscle in your back if done in the right way. So correct form really matters for this back workout.

 

Chin Ups Correct Form:

 

  • Tightly hold the inside handles on the Smith Machine, palms facing towards you and your body straight.
  • You should use your forearms and biceps power to pull up.

 

pull ups

  • Exhale as you Pull yourself up, till your chin is inline with the bar.
  • Slowly inhale and go down to the starting position.
  • Ensure correct position and no pressure should be put on your spine due to movement.

 

Chin Ups video:

 

 

Tips:

 

  • Your grip should be tight and movement should be smooth.
  • Do not swing while pulling yourself up.
  • Beginners may have a spotter to help chin touch the top.

 

Pull Up Muscles Used:

 

chin-pull-ups-muscles-used

Check the Muscle Map for details.

16 thoughts on “Pull Ups for Back

  1. sem calcinha February 27, 2012 at 10:42 pm

    pull ups are king for back.. really?

  2. sem calcinha February 27, 2012 at 10:42 pm

    pull ups are king for back.. really?

  3. Aureliana March 17, 2012 at 4:47 am

    awesome post for read…i hope everyone enjoy.

  4. Aureliana March 17, 2012 at 4:47 am

    awesome post for read…i hope everyone enjoy.

  5. Anita March 20, 2012 at 8:39 pm

    your articles are the ones which gained my trust and admiration.

  6. Anita March 20, 2012 at 8:39 pm

    your articles are the ones which gained my trust and admiration.

  7. Aureliza March 22, 2012 at 2:32 pm

    had never heard about something like this. thanks for sharing it

  8. Aureliza March 22, 2012 at 2:32 pm

    had never heard about something like this. thanks for sharing it

  9. Backy March 23, 2012 at 10:55 pm

    Many thanks for writing valuable post regarding the subject. I am a fan of your site. Maintain the great work.

  10. Backy March 23, 2012 at 10:55 pm

    Many thanks for writing valuable post regarding the subject. I am a fan of your site. Maintain the great work.

  11. Estela March 24, 2012 at 6:31 pm

    nice post.

  12. Estela March 24, 2012 at 6:31 pm

    nice post.

  13. Gartenmöbel April 10, 2012 at 8:13 pm

    Haha so true.

  14. Gartenmöbel April 10, 2012 at 8:13 pm

    Haha so true.

  15. Cailane April 14, 2012 at 6:13 am

    thank you for all the help.

  16. Cailane April 14, 2012 at 6:13 am

    thank you for all the help.

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