Over the top

Men's Fitness, Feb, 1999 by Derrick Nowlin

How to master the pull-up, step by step

It's been called the king of back exercises, the backbone of the back workout and the only true test of upper-body strength. But regardless of what you choose to call it, the pull-up is the most grueling exercise you can do for your upper back.

Because pull-ups are so difficult (and in spite of their effectiveness), the pull-up bar at most gyms hovers overhead in bleak solitude - underutilized, unloved and largely ignored. Sure, the occasional patron will stop by and hang from the bar to stretch or maybe do some hanging leg raises, but you can count on one hand the number of people who will grab hold and pull themselves skyward.

That's unfortunate, because the pullup, in all its variations, is without peer in developing the upper lats. "The lats are responsible for pulling your upper arms backward, downward and toward the sides of your body," says William Finney, a Washington, D.C.-based personal trainer. "When done properly, pull-ups maximize all three of these movements, making them one of the purest lat exercises."

No other back exercise allows for so many variations. Different grips and body angles allow you to target the back in different ways, which, in turn, helps you develop your back more fully. For example, the basic pull-up with an overhand shoulder-width grip stresses your outer lats, while the wide-grip pull-up with your back arched (pulling your mid-chest to the bar) stresses the middle of your back and involves your rear deltoids more. And as you get stronger and a set of 15 becomes easy, you can strap on a weight to develop your back even further.

Aside from being possibly the most effective back exercise there is, the pull-up is also one of the safest - unlike cable rows and bent rows, which can put you at risk of lower-back injury due to improper form or excessive weight. These problems are eliminated with the pull-up. Even cheating on a pull-up won't hurt anything except your ego as you perform the knee-up/pull-up compound movement.

From believer to achiever

Once you're convinced of the efficacy of the pull-up, you need to know how to develop the requisite strength to perform it. There are several machines on the market that are designed to mimic the pull-up movement. All of them work via a counterbalance or pneumatic assistance. These machines provide the most efficient way to develop the strength necessary to start doing real pull-ups, but not the only way.

Using basic gym equipment (and in some cases a partner), you can develop the power you need by focusing on strengthening the individual muscles involved. "While the pull-up is one of the purest lat exercises you can do, it is not an isolation exercise," says Finney. "If you can increase the strength of your back, biceps and grip through other exercises, you'll eventually be able to do pull-ups."

The workout

To develop pull-up strength, use the routine best suited to your fitness level. Work your back with your biceps twice per week initially. Allow two or three days for recovery between back workouts (for example, train your back Monday and Friday). With a good diet and sufficient rest, grip and back strength should increase in a few weeks.

For the beginner's workout, use an underhand close grip for the pull-ups and the pulldowns. This allows for a full range of motion, and it's a bit easier. For the intermediate workout, use the standard grip: overhand and slightly wider than shoulder-width. Before you know it, pull-ups will be a part of your regular workout.

Partner-assisted pull-up

Grasp the pull-up bar with a slightly-wider-than-shoulder-width overhand grip. Bend your legs 90 degrees and cross your feet. Have your spotter place his hands under your ankles. Pull upward, aiming to hit the bar with the top of your chest. Push down against your partner's hands when you need a little help; don't let him lift you. When you reach the bar, slowly lower yourself to the starting position.

Tip: Choose a good spotter who knows when you really can't perform any more reps. There's nothing worse than losing your grip and falling from the bar because your spotter didn't let your feet go. Spotting at the waist is safer, but it gives more control to the spotter and less to you in terms of how much help you get.

Unassisted pull-up

Grasp a pull-up bar with a slightly-wider-than-shoulder-width overhand grip. Bend your knees so your feet leave the floor and pull yourself up until your chin is above the bar. Slowly lower yourself until your arms are almost fully extended, then repeat.

Tip: To minimize body swing, concentrate on lowering yourself slowly.

Bench-assisted pull-up

Standing on a bench or a box, grasp the pull-up bar with a slightly-wider-than-shoulder-width overhand grip. Adjust the height of the bench so your legs reach it as you hang from the bar with your arms extended. Place your feet on the bench. As you pull upward, push down against the bench with your toes for assistance. Lower yourself slowly back to the starting position.