28. Pull Up
We discussed push-up before this. You can read it here. Now, let’s do some pull-up.
I consider it as the best back exercise of all. The next might be deadlifting, but that is a whole lot of story for another time.
Pull-ups are human natural movement in climbing. It required grip strength, strong arm, healthy shoulder, and a well-developed back muscle group to perform a perfect pull-up.
If you’re weak at any of those now, start training your pull-up now.
- Hold firmly at a bar above your head, slightly wider than your shoulder width.
- Look up, keep your chest up. Loosen your stand to allow your arms to fully extend.
- Now, pull yourself up by squeezing your lats and bending your arm at the same time. Try to keep your elbows near to your body.
- Lower yourself back until your arms are fully extended. You just did a repetition of the pull-up.
Most people (including me) struggle on this simple body-weight workout. Progress slowly using low repetition range until you can perform 3 to 5 sets of 10 reps.