Fitness Training Exercises

Strength Training - Upper Back
Pull Up / Chin Up

Equipment Required:

Horizontal bar (pull-up/chin-up bar)
Chair (optional)

Starting Position:

(Pull-up) Hang from the bar with hands shoulder-width apart and palms facing away from the body.
(Chin-up) Hang from the bar with hands shoulder-width apart and palms facing toward the body.

Actions To Execute Exercise:

Pull the body upward until the chin is at or slightly over the horizontal bar.
Slowly lower the body to starting position.
Repeat.

Breathing Technique

Exhale while pulling upward; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the upper back, shoulders and front of upper arms (latissimus dorsi, deltoids, biceps).

Variations On This Exercise

To increase difficulty, hold bar with a wide grip (hands more than shoulder-width apart) and palms facing away from the body (wide-grip pull-up).
Place a chair and stand on it so that the head and chin are at the level of the bar. Step off the chair and slowly lower the body to a hanging position. Step onto the chair and repeat. (Maintain normal steady breathing).
Bend the knees and cross ankles for stabilization or if the bar is too low for your height.
If a gravitron is available , it is a good alternative for individuals needing more strength development before doing free weight pull-ups.

Precautions / Contraindications

Do not hyperextend elbows in hanging position.
This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Use slow and controlled movements.
Maintain tight body to prevent swinging.
Use a spotter when trying pull-ups/chin-ups for the first time.