Pull-ups

During pull-ups, the wide back muscle (latissimus dorsi), the lower fibers of the trapezius muscle (trapezius pars ascendens), the major and minor rhomboid muscles (rhomboideus minor et major), and the teres major muscle are involved. Additionally, the back extensor (erector spinae) and the biceps brachii assist in the execution of pull-ups. Nevertheless, there are different emphases depending on the variation.

In classic pull-ups using an overhand grip, the primary focus is on the wide back muscle (latissimus dorsi). With classic pull-ups in an overhand grip, you also protect your shoulders, unlike other pull-up variations that may affect the shoulder joint with incorrect execution.

Pull-ups with an underhand grip not only train the back but also provide a stronger stimulus to your biceps.

Pull-ups with undergrip / Chin Ups

Another variation is pull-ups with the underhand grip, also known as Chin Ups. Once again, you'll find tips on body positioning and execution to effectively incorporate underhand grip pull-ups into your training.

Body Position

Now, assume your starting position for pull-ups. Your arms are positioned on the upper bar. Your entire body is straight, and your back is upright. However, in this case, you're using the underhand grip, meaning you rotate the palms of your hands towards your body.

Execution

Using the strength from your back and arms, pull your body upward. Exhale as you pull up. Ensure that you're not moving your entire body; you're just bending your arms to engage your biceps. In the final position, your head is at the level of the bar, and your lower and upper arms form a right angle. As you inhale, move your body back to the starting position. Make sure to perform the return movement at a moderate pace.

Pull-ups with parallel grip / hammer grip

For even more variety in your training plan, consider pull-ups with the parallel grip or hammer grip. With the right body position and execution, you can effectively train your back.

Body Position

The starting position is largely the same for all pull-up exercises. Once again, you grip the pull-up bar with your hands. Maintain a straight back and avoid overextending your arms. For the hammer grip, turn both palms towards each other. However, this may not be possible with every pull-up bar.

Execution

You are now ready to perform pull-ups with the parallel or hammer grip. Using your arms, pull your entire body upward while exhaling. Your arms slightly bend to the sides. When your head reaches the level of the bar, you can pause briefly. As you inhale, lower yourself back to the initial position.

Wide grip pull-ups/pull ups

Wide grip pull-ups, also known as pull-ups, are another variation. However, some experts do not recommend this exercise variation due to potential shoulder injuries. This is not inherently due to the exercise itself but rather the often incorrect execution. Beginners should prefer the classic variant, while professionals must follow the following instructions precisely.

Body Position

For wide grip pull-ups, you once again hold onto the pull-up bar. Your arms are extended, and your body is straight. In contrast to the classic variant, you choose a grip width that goes well beyond your shoulders. General statements about the optimal grip width are not possible – you should still feel comfortable. Due to the risks to your shoulder and rotator cuff, you should only perform wide grip pull-ups if you feel no discomfort and have no concerns. Otherwise, there are plenty of alternatives available, as described in this post.

Execution

Hang on the pull-up bar, and now you can start. Pull your entire body upward until your head is at the level of the bar. Exhale during the upward movement. Your arms are bent and slightly to the side. After a short pause, lower your body again until your arms are almost fully extended. In the downward movement, inhale.

Classic pull-ups with an overhand grip

Classic pull-ups with an overhand grip are perfect for beginners. If you want to try pull-ups, you should opt for this exercise variation. For an easy start, here is information on body position and execution.

Body Position

The body position for classic pull-ups with an overhand grip is straightforward. First, position yourself on the pull-up machine. Your arms are almost fully extended and are on the designated grip. With the overhand grip, the thumbs of your hands point inward, and the palms face away from your body. The overhand grip is shoulder-width. Your back is straight and upright, and the same goes for your head.

Execution

In the next step, pull your body upward. The strength comes entirely from your back and is transferred through the arms. The entire body remains rigid and in the starting position. You only bend your arms and pull the body up until the head is at the level of the grip bar. Exhale during the pull-up, and inhale while lowering the body.

Common mistakes when doing pull-ups

Many beginners encounter difficulties with pull-ups, but even advanced athletes often make the same mistakes.

✅ Swinging Motion: Some athletes generate momentum from their entire body, incorporating jumps to move upward. However, it's essential to rely solely on the strength of your back and arms, ensuring a smooth, controlled movement.

✅ Incorrect Grip: Different grip techniques emphasize various muscle groups. Pay attention to your training goals and choose a grip that aligns with them.

✅ Lifting Shoulders: Your shoulders should remain stationary. The shoulder blades are anchored, and you should avoid pulling your shoulders upward or forward.

Alternatives and similar exercises to pull-ups

For those hesitant to attempt pull-ups, there are alternative exercises to consider. Here is an overview of alternatives to pull-ups.