How To Do A Pull-Up
This strength move gives your entire upper body a workout. (Photo: Getty Images)
If you’ve ever thought doing a pull-up was an elusive feat that only muscle-clad gym rats could accomplish, think again. This strength move is something that you (yes, you) can master and do almost anywhere, from the park, to the gym, to even your house (with the addition of an inexpensive bar that fits inside any door).
WHY YOU NEED TO MAKE THE CHANGE
Because they work your back, arms, and core, pull-ups are one of the few exercises that give your entire upper body a workout in one shot so you don’t have to train each muscle separately. “They also promote bone density, good posture, shoulder stabilization, and flexibility,” explains personal trainer Jimmy Minardi, a former pro-athlete and founder of Minardi Training in New York City and the Hamptons.
And since there’s no cheating with this exercise — you can either lift your entire body weight or you can’t — you really reap the benefits.
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HOW TO DO IT
At the gym, use the assisted pull-up machine. This helps by lifting some of your body weight so you don’t have to do it all. As you get stronger, you can adjust it to lift less and less. “Just make sure to pull yourself up as far as possible, keeping your abs engaged and your shoulders down and back,” Minardi says.
On a regular pull-up bar, try pistol grip pull-ups. This is when your hands are holding the two bars that are perpendicular to the bar with your palms facing each other. These are easier to do and help strengthen the bicep muscles that are needed for this move.
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Stand directly under the bar, with it just out of your reach. “Jumping up or hanging poorly on the bar can cause unnecessary strain on your shoulders,” Minardi explains.
If necessary, use a chair or have a friend bear some of your weight by squatting behind you and allowing you to brace yourself on his or her legs as you pull up.
If you can’t make it all the way at first, keep at it. Eventually the muscles you need will work together and pull-ups will become easier.
Finally! You Can… is a Yahoo Health series empowering you to achieve your wellness goals — once and for all.
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