The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests and is an excellent gauge of “relative strength” with body weight.
Advantages
- Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
- Requires no equipment other than a bar
- Can build absolute strength for low reps, or strength endurance for higher reps
- Easy to alter grip style and width to target different muscles or rep ranges
Also Known As:
Exercise Data
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Abdominals, Shoulders, Triceps
Equipment: Kettlebells
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Latissimus Dorsi
Directions:
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest, and turn the wrist in the direction of the locked-out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
Pullups Images
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