Online Test Banks
Score higher
See Online Test Banks
Learning anything is easy
Browse Online Courses
Mobile Apps
Learning on the go
Explore Mobile Apps
Dummies Store
Shop for books and more
Start Shopping

Strength-Training Exercise: The Pull-Up

The pull-up is also a classic upper-body strength builder and the perfect complement to the push-up, because when you push, you must also pull. Although a pull-up is more difficult, you can do one. Even if you can't right now, with some practice, you can do one.

Here's how to do a proper pull-up:


Hang from a bar or a set of rings with a shoulder-width grip.

Make sure your palms are facing away from you for a pull-up. If they're facing toward you, then you're doing a chin-up.


Tighten your whole body by squeezing your butt, bracing your abs, sucking down your shoulders, and bringing your body into a hanging plank position.

Try to create as much space between your shoulders and ears as possible. A hanging plank position, also known as the hollow position, is a straight line from the back of your head down through your tailbone. Just holding the hanging plank position can help tremendously to build the strength needed for a full pull-up.


Pull up by driving your elbows down hard toward your hips.

Don't use any momentum or sway when performing pull-ups. Focus on getting stronger. Try to get your throat against the bar. An even better finish is to get your chest against the bar.


Descend under control and back to a full dead hang position with your elbows fully extended.

Half-reps don't count.

blog comments powered by Disqus

Inside Sweepstakes

Win $500. Easy.