Pull Up

The muscles involved

Primary: Latissimus dorsi, brachialis

Secondary: Trapezius, rhomboids, biceps brachii

Tips: Your arms should be completely straight

Cross your ankles behind you.

Squeeze your shoulder blades together.

Pull your upper arms down forcefully.

If you pull your chest to the bar, it engages more muscles surrounding your shoulder blades.

Wide-grip pull up

This is the hardest pull variation you can do.

Use an overhand grip that’s about 1 ½ times shoulder width. 

Towel Pull up

Find your hand positions for a chinup, then drape a towel over each of those spots on the bar.

Grab the ends of the towels so that your palms are facing each other, cross your ankles behind you, and hang at arm’s length.

Pull your chest as high as you can.

Pause, then slowly lower you body back to a dead hang. 

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