One of the toughest yet most rewarding upper body exercises anyone can do is the pull up. Not only does this exercise make you look like a hardened professional, it works several muscles at a time which is great for releasing growth hormones to build more muscle. Only 15-20% of adults aged between 18-45 years can successfully do a pull up (Includes both non gym-goers and gym- goers). Even with gym-goers included this statistic is very low and it is for a reason.
Due to the fact that this compound exercise works many muscles at a time, to do a pull up requires great upper body strength. To be able to do a pull up we must first strengthen the muscles involved in a pull up by performing Australian pull ups until you can do the traditional pull up.
The muscles used in a pull up are as follows :
- Latissimus dorsi: 117-130%
- Biceps brachii: 78-96%
- Infraspinatus: 71-79%
- Lower trapezius: 45-56%
- Pectoralis major: 44-57%
- Erector spinae: 39-41%
- External oblique: 31-35%
Tip: The biceps and back are the main muscles used. On a horizontal bar with you feet placed on the floor arrange your arms wider than shoulder width apart with an overhand grip and lower yourself down slowly then pull yourself back up faster. Avoid swinging and make sure to pull your shoulder blades towards your spine. Soon you will be doing regular pull ups in no time. For more check out my instagram.
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