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.

1. Hold firmly at a bar above your head, slightly wider than your shoulder width.
2. Look up, keep your chest up. Loosen your stand to allow your arms to fully extend.
3. 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.
4. 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.