Pull-ups are a challenging upper body strength exercise.  They are good for your arm, shoulder, and back muscles. They can also improve overall body strength and fitness. Challenge the upper body this week by adding pull-ups to your routine.

Some people refer to them as chin-ups, others call them pull-ups. There is a difference between the two exercises.  Chin-ups use a supinated grip- with palms facing toward the person. Pull-ups use a pronated grip with palms facing away.  One movement is not better than the other.  The grip difference affects which muscle groups are used.  Chin-ups work the biceps and back, while pull-ups work more on the back.  They are equally beneficial.

I have been working on these exercises for YEARS and I am still a work in progress.  When I started, I was standing on a chair and learned to lift myself up inch by inch with assistance. I now stand on a short stool to reach the bar.  My arms are extended above me, and my elbows bent slightly. I can pull myself up from there 10 times…. but it is very difficult.  I will keep persevering because my goal is to pull myself up hanging from the bar with my arms fully extended.

Many benefits

• Effective exercise to strengthen back muscles
• Strengthen arm and shoulder muscles
• Improve grip strength
• Strength and resistance training can increase overall fitness level
• Challenge muscles with this demanding exercise

If you are new to pull-ups or can’t perform the full version, do them with assistance.  Start from a tall chair or stool, hang from the bar to improve grip strength, use bands or an assisted machine at the gym. These variations can help build strength towards doing a pull-up without assistance.

It is beneficial to do pull-ups and challenge the upper body. Combine them with other upper body exercises like push-ups, tricep extensions, bicep curls, etc.  What is your pull-up goal? How many do you want to do?