The pullup is a closed kinetic chain calisthenic upperbody exercise that works the Latissimus Dorsi and biceps muscles primarily, as well as several other muscles, such as the midsection. It is considered the gold standard for working the back (for bodyweight). The pullup utilizes a pronated, or overhand, grip, as opposed to the chinup which is similar in nature but utilizes a supinated (underhand) grip.
Video Demo
<videogallery> Video:CrossFit - Kipping Pull-Ups|Kipping pullups are a way to increase work capacity over the standard dead-hang pullup.
Video:Strong Girl Gymnast Does 20 Pull Ups Chin Up marcusbondi|Girl does 20+ pullups.
Video:Max Weighted Pullups at CrossFit NZ|Weighted pullups. </videogallery>
History
While it is unclear as to the exact origins of this exercise, known variations have been probably in existence for centuries.[citation needed]
- Origin: 1850–55; n. use of v. phrase pull up.[1]
Muscles Activated
The Latissimus dorsi muscle, highlighted in red.
Pull-ups primarily target the Latissimus Dorsi muscle group in the back, though many other muscles are involved in the movement. These assisting muscles include the Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Deltoid muscle, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Trapezius Lower, Trapezius Middle, and Pectoralis Minor. [2]
Since multiple joints are utilized, pull-ups are known as a compound exercise.
Proper Form
Conflicting views on what constitutes proper form on this exercise are everywhere. This article details the strictest view. 'insert view here'
Variations
Variable Grips
Wide Grip
In the standard grip, the hands are just outside shoulder-width apart. With the wide grip, the hands are placed outside this range.
Close Grip
For close-grip pullups, the hands are brought together in the center and are placed right next to each other. This targets the biceps more.
Alternating or Mixed Grip
For these pullups, rather than having both hands in an overhand grip, the hands are placed with one being overhand and the other being underhand.
Kipping
Kipping is a variation of the pullup that utilizes the entire body to facilitate the movement, rather than performing them as strictly as possible.
Plyometric Pullups
A plyometric pullup--one that seeks to increase power--is done by exploding from the bottom of the movement as hard as possible with enough force to perform a clap at the top.
Single-arm
Almost considered a badge of honor is the single-armed pullup, due to the amount of difficulty in performing them.
With Accessories
Rings
The traditional pullup can be enhanced significantly by using gymnastics rings.
See Also
References
- ↑ Random House Unabridged Dictionary, © Random House (2006). pull-up. Dictionary.com. Retrieved on 2008-04-08.
- ↑ ExRx (n.d.). Weighted Pull-up. ExRx.net. Retrieved on 2008-04-13.
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