Pull-ups: build muscles at home, with a bar, machine - teenflixsports

Pull -ups Build muscles at home, with a bar, machine, pull ups

Chin - ups , also known as pull-ups , are a very common exercise because they provide many health and muscle -building benefits . It is one of the most widespread workouts, since you can do it at home without equipment. Besides, there are more advanced versions to be performed on a bar or machine. This exercise is extremely complete and you can do it alone or with the assistance of a partner or coach.

We will tell you the type of pull-ups there are and the technique you should use with each one. You will also know what muscles you work and what mistakes you should avoid when doing pull-ups at home, on the bar or on the machine . If you are interested in knowing the benefits of pull ups , toning your muscles and doing a new routine, continue reading this article and follow the tips that we share with you later.


  • What are pull-ups?
  • Benefits of doing pull-ups
  • What muscles are worked in pull-ups?
  • Technique to do pull-ups correctly
  • Chin-Up Tips for Beginners
  • Mistakes when doing pull-ups
  • Types of pull-ups for beginners
  • Routines to do pull-ups at home
  • How to do pull-ups on an assisted machine?
  • Pull-ups with rubber bands

What are pull-ups?

The dominated or pull ups are a calisthenics exercise where the body is completely hanging from a bar. You mainly work back muscles  , they can be done at home , on gym machines, in public parks or in another place that is functional.

Here we tell you the benefits of doing pull ups , its execution technique and some of the best tips to avoid making the classic mistakes.

Benefits of doing pull-ups

Doing pull- ups has many benefits for the development of your muscles , which is why they have been so common for many years. They are also used by many people who manage to get in shape with just a bar and the weight of their own body.

The main benefits you get when doing pull-ups, in addition to its practicality and usefulness are:

  • Tone your body quickly.
  • Improve your body posture and define your abdomen.
  • Develop your muscle strength and strengthen your joints.
  • Reduce back pain in case you had a slight discomfort.

What muscles are worked in pull-ups?

You work important muscles of the upper body, practically the entire back and some secondary ones. The main muscles are: Back, trapezius, dorsal, rhomboids, shoulders, rear deltoids and some area of ​​the arms such as the biceps and forearms. Pull ups are a very complete exercise to tone a large part of your upper muscles , therefore you should add them to your routine and notice the benefits .

Technique to do pull-ups correctly

grip types

It is very important that you identify in which bar you will do the pull- ups , so that you know what type of grip you need to do and benefit the performance of your muscles .

  • Full grip – Simply grip the bar with your thumbs fully encircling the bar, this grip technique will create more tension in your arms and shoulders.
  • Pronated – The palms of the hands should be facing down, that is, when doing the pull-up, the knuckles should be in front of you.
  • Supine – The palms face up, that is to say that when doing the pull-up the palms must be held in front of you
  • Neutral – The palms are placed parallel or facing each other, this in case you do the pull-up on a gym bar with a close grip.

Pull-up starting position

The orientation of the hands when performing the repetitions (types of grip) and the distance between them influence which muscles will be involved in the exercise. Therefore, ideally, your hands should be placed at a slightly wider width than your shoulder muscles and allow you to do a natural pull -up so that you can go up and down comfortably.

Surely you wonder what the position of the head should be, simple, do not look anywhere other than in front. this includes not looking at the bar or the ceiling, that is, if you keep your head it must be in line with your spine.

Regarding the position of your legs, you should keep your knees extended because this will make it easier for your lumbar spine to remain neutral. On the other hand, fully flexed knees can cause complexity and even injury.

pull-up movement

start the movement allowing the chest to rise slightly, after this small gesture flex the elbows and try to go up towards the bar with the chest in front making it finally touch the bar (or at least go in that direction) at the height of the sternum .

Roll your shoulders back and down. Pull the bar down (without leaning back) until you reach your sternum, then slowly return to the starting position, this will help you pull up without hurting yourself.

Start with a slow movement both up and down and adjust the speed according to how you feel you have been able to complete it.

Therefore you must be attentive to the effort you make so that you can do as many pull-ups as possible correctly.

Chin-Up Tips for Beginners

The fact that the load is the total weight of the body and that it involves a large number of joints and muscles , requires a certain level of physical preparation.

Therefore, we suggest you warm up your back and arm muscles beforehand to avoid injuring yourself.

Next we will tell you some tips so that you can perform pull- ups correctly.

9 tips to keep in mind

  1. Because you will be exercising many muscles, you must bear in mind that you need to have the necessary strength to endure it. Therefore it is very important to control the diet.
  2. When you do pull - ups from scratch, it is likely that on the first attempt you will not be able to complete a single repetition. If that is your case, a good way to start is to exercise the different muscles involved in the pull-ups separately until you achieve sufficient strength in them.
  3. We recommend separating the pull-ups into different phases and doing them separately. In any physical exercise, technique is very important to avoid injuries.
  4. It would be very useful if at the beginning you can count on the help of a partner, either at home or not, in this way we can do the normal pull -ups from the beginning.
  5. What you should do is do the repetitions as normal, but when you have to raise your body, your partner will carry some of your weight, helping you rise and facilitating your task.
  6. If you are just starting out and you don't have any friends who can join you in the gym, a fantastic option is to use the assisted pull - up machine , which will help you in your exercise.
  7. It assists in the weight that you must overcome, so that you can gradually increase it as you gain strength.
  8. The execution technique is very important since you must be able to execute all the pull- ups with a good posture.
  9. Little by little you must go beyond the number of repetitions, or the amount of weight that you placed on the assisted machine.

Mistakes when doing pull-ups

If you go straight to the pull-up bar, you might be in for a rough time. You may swing like a pendulum back and forth, or worse, you may fall to the ground in defeat, so avoid the following mistakes:

  • Not fully straightening your elbows causes less range of motion.
  • Contracting the shoulders too much overloads the trapezius .
  • Using body momentum, jumping, and swinging works parts of the body other than the muscles in the back and arms.
  • Counting non-complete repetitions is detrimental. It is better to perform 3 repetitions well done than 10 poorly done.
  • Not allowing adequate recovery time. Pull - ups are a demanding exercise, and as such, you need to recover between each set you do.

Remember that the movement should not start with a flexion of the elbows. This will cause a too vertical trajectory and your shoulders will end up in a bad posture at the end of the movement.

Doing the pull- ups without warming up, and with a speed that is not adequate, can cause a significant injury, so we recommend that whenever you do pull-ups, take into account where and how you are going to do them, you may need the help of a partner or a machine that assists you and helps you to do them correctly.

Types of pull-ups for beginners

  • Pull ups with kipping – They are done with the help of your body's momentum to perform them. Rather than trying to increase muscle mass, you should seek to optimize body functionality. Aim to get as many pull ups as possible and thus work the strength of your muscles.
  • Assisted pull -ups – These are those that are performed with the help of a partner or assistance machine from the gym, this serves to ensure that you execute the exercises correctly from start to finish.
  • Pull ups to the chest – They are a slightly more complex version of the kipping pull-ups, because to do it properly, you will have to touch your chest on the pull-up bar every time you get up.
  • Open Chin -ups – These are exactly the same as conventional pull - ups, just by opening up the hand position more.
  • Isometric pull ups – These are those in which we must hold out for as long as possible in a certain position of the movement.
  • Strict pull -ups – They are the most basic type of pull-up, only the arms will be able to move during their execution with the arms fully extended. We will not finish rising until we manage to pass the knob over the bar.
  • Supine pull ups – These are those that involve the biceps more in the execution of the movement. That is to say that if you want you can focus on the development of the arms instead of the back.

Routines to do pull-ups at home

Doing pull ups at home is very practical and simple. Once you have already placed the bar, you should only start with a series of routines to do pull-ups until you notice its benefits and results. Remember to always go from less to more and thus avoid injuries. On the internet you will find many websites specialized in exercise routines that will help you build your own training plan. For example , Exercises.com has a library of workouts for the whole body, including routines to do pull-ups at home . Next, we leave you a couple of exercises so you can start practicing pull ups right away.

main exercises

  • Lat pulldown : Place your hands on the bar grabbing it above, remember, separate them more than shoulder width. He throws his shoulders back and down. He pulls the bar down (without leaning back) to his sternum, then slowly returns to the starting position. Repeat the movement for two to eight repetitions.
  • Knee Plank : In the push-up position, bring your right knee to your right elbow and extend your right leg to come back. Switch sides try to hold 3 to 5 seconds each rep
  • Inverted Row: Sit under a low bar and grab the bar below. With knees bent, lower your body up to the bar until you have your chin to touch. Return to the starting position and repeat the movement two to eight times. As you progress, straighten your legs until they are completely straight to make it more difficult.
  • Barbell Knee Raise: Grasp the pull-up bar with your hands shoulder-width apart and palms facing back. Contract your core and use your abs to bring your knees toward your shoulders. Pause when the thighs touch the chest and return to the starting position.

How to do pull-ups on an assisted machine?

Doing pull-ups on a machine is very useful to start with, since you can learn about the grips that we have recommended. You can also measure how much weight you need and modify quickly.

Therefore, the assisted pull-up machine helps us by pushing us from below to get up, the more weight we place, the less effort we will have to make to go up.

The assistance can be from the feet or from the knees, depending on the type of machine .

Once you've learned how to do pull ups on the assisted machine, you can move on to the next step. We recommend you do pull-ups with a partner until you can do the repetitions on your own.

Pull-ups with rubber bands

Another option to do pull-ups either at home or in a gym is to do it with rubber bands. Of course, here another installation is required that is different or very similar to bar strength.

There is a range of different resistances to change them as you see fit, they are ordered by color, and by thickness: the thicker the rubber, the more assistance it offers you in your pull -up .

The rubber bands are placed on the feet or on the knees and they help you especially in the first phase of the pull-up. If you're training alone, it's a perfect way to start your way up in pull-ups and you're performing the exact same movement you'll be doing when

In addition, the help is gradual: the rubber offers you more assistance in the starting phase of the pull-up , which is when it is most tense.