330:
224:
302:
173:, neutral, or pronated grip; devices allow the grip to rotate during the pull-up. The pull-up performed with a supinated grip is sometimes called a chin-up. A pull-up may be completed using different widths of hand position; studies have found that participants freely choose a grip that is between 20 and 50 percent wider than shoulder width. A grip that is too wide could increase the injury risk or reduce the number of repetitions able to be completed due to lengthening the lever arm.
357:
22:
241:
155:
281:
199:
138:
A 2017 study found that pronated grip activated the middle trapezius more than the neutral grip, but that overall the muscle activation of different grip variants was similar. Muscle activation is significantly different depending on whether the pull-up is completed individually or in a set without
397:
Some organizations allow women to use a flexed arm hang as a substitute for a pull up in fitness tests after discovering that few female recruits could complete a pull-up. According to a 2003 study in college-age women, one third of participants were able to complete a pull-up after a twelve-week
253:
An easier version in which momentum is built by swinging the legs. Kipping pull-ups have lower muscle activation in the upper body but greater activation in the lower body and core; it is possible to perform them faster and complete more repetitions before encountering upper-body fatigue. Kipping
161:
159:
156:
160:
83:
Beginning by hanging from the bar, the body is pulled up vertically. From the top position, the participant lowers their body until the arms and shoulders are fully extended. The end range of motion at the top end may be chin over bar or higher, such as chest to bar.
1535:
Sánchez-Moreno, Miguel; RodrĂguez-Rosell, David; Pareja-Blanco, Fernando; Mora-Custodio, Ricardo; González-Badillo, Juan JosĂ© (2017). "Movement
Velocity as Indicator of Relative Intensity and Level of Effort Attained During the Set in Pull-Up Exercise".
158:
414:
diver Kenta Adachi in 2022 with 651 pull-ups, taking 87 minutes. The
Guinness World Record for the maximum amount of weight added to a weighted pull-up was set by David Marchante of Spain in 2016, with 104.55 kilograms (230.5 lb).
1014:
Dinunzio, Christopher; Porter, Nathaniel; Van Scoy, John; Cordice, Derrick; McCulloch, Ryan S. (2019). "Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity".
1497:
Sánchez-Moreno, Miguel; Cornejo-Daza, Pedro Jesús; González-Badillo, Juan José; Pareja-Blanco, Fernando (2020). "Effects of
Velocity Loss During Body Mass Prone-Grip Pull-up Training on Strength and Endurance Performance".
1459:
Beckham, George K.; Olmeda, Joshua J.; Flores, Alexandra J.; Echeverry, Julian A.; Campos, Alexus F.; Kim, Steven B. (2018). "Relationship
Between Maximum Pull-up Repetitions and First Repetition Mean Concentric Velocity".
276:; it is more difficult than a pull-up and requires significant strength and technique to execute. Originating in gymnastics, it is also popular in CrossFit where it may be performed with kipping.
157:
367:
Pull-ups are a common way to measure upper body strength, endurance, and strength-to-weight ratio. The strength to do a pull-up is correlated with job-related tasks in some careers such as
316:
Beginning from the top position of the pull-up, the participant gradually lowers themselves into the dead hang position. This can be used as a progression to performing a standard pull-up.
675:
Ortega-RodrĂguez, R.; Feriche, B.; Almeida, F.; Bonitch-GĂłngora, J.; Padial, P. (2021). "Effect of the
Pronated Pull-Up Grip Width on Performance and Power-Force-Velocity Profile".
41:
movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows
489:
297:, or resting the feet on a surface to make the exercise easier. Assisted pull-ups can be used to increase pulling strength among those who cannot do an unassisted pull-up.
1586:
1221:
146:. According to one study, the pronated grip pull-up with hands at shoulder width apart led to less risk of impingement than other variations studied.
904:
576:
1117:
Proceedings of the ASME 2013 International
Mechanical Engineering Congress and Exposition. Volume 3A: Biomedical and Biotechnology Engineering
1309:
Flanagan, S. P.; Vanderburgh, P. M.; Borchers, S. G.; Kohstall, C. D. (2003). "Training
College-Age Women to Perform the Pull-Up Exercise".
1115:
Matal, Megan A.; Barez, Fred; Lee, John; Wagner, David (2013). "Factors
Contributing to Spiral Humerus Fracture During Muscle-Up Exercise".
905:"Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise"
341:
1579:
92:
1132:
586:
1572:
223:
75:
Pull-ups are used by some organizations as a component of fitness tests, and as a conditioning activity for some sports.
374:
Pull-ups are used as a conditioning activity for many sports, especially those that require pulling strength, including
903:
Youdas, James W.; Amundson, Collier L.; Cicero, Kyle S.; Hahn, Justin J.; Harezlak, David T.; Hollman, John H. (2010).
1378:
2206:
236:
A one arm pull-up is performed by using only one arm to lift the body; another variation is using only one finger.
1430:
488:
Coyne, Joseph; Tran, Tai; Secomb, Josh; Lundgren, Lina; Farley, Oliver; Newton, Robert; Sheppard, Jeremy (2015).
988:
1404:
360:
38:
2246:
1222:"Relationship of Lat-Pull Repetitions and Pull-Ups to Maximal Lat-Pull and Pull-Up Strength in Men and Women"
448:
2251:
1148:
Friedman, Michael V.; Stensby, J. Derek; Hillen, Travis J.; Demertzis, Jennifer L.; Keener, Jay D. (2015).
724:
139:
resting between repetitions, which is more efficient due to muscle and tendon stretch-shortening rebound.
2127:
1150:"Traumatic Tear of the Latissimus Dorsi Myotendinous Junction: Case Report of a CrossFit-Related Injury"
68:. A pull-up may be performed with overhand (pronated), underhand (supinated)—sometimes referred to as a
1353:
240:
1951:
1851:
1648:
394:. They are also used by police and military to increase muscular strength among their members.
57:
874:
1925:
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280:
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816:"Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes"
143:
132:
301:
8:
2177:
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pull-ups are considered high risk for injury and are a major cause of shoulder injury in
50:
1534:
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607:"Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques"
605:
Urbanczyk, Caryn A.; Prinold, Joseph A. I.; Reilly, Peter; Bull, Anthony M. J. (2020).
552:
528:"Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up"
527:
310:
340:
Pull-ups are commonly performed using a bar; doorway mounted bars are sold for use in
142:
Overhead movements such as pull-ups reduce the subacromial space and create a risk of
2212:
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The effective weight of the participant is reduced by such means as resistance band,
34:
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1044:
946:
772:"Pull-up forms of completion impacts deeply the muscular and articular involvements"
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experienced maximum activity at the top of the movement. There is similarity to the
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Snarr, Ronald L.; Hallmark, Ashleigh V.; Casey, Jason C.; Esco, Michael R. (2017).
460:
345:
112:
1060:"Upper Extremity Injuries in CrossFit Athletes—a Review of the Current Literature"
1028:
740:
688:
2202:
1763:
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1058:
Nicolay, Richard W.; Moore, Laura K.; DeSena, Tyler D.; Dines, Joshua S. (2022).
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771:
723:
Dickie, James A.; Faulkner, James A.; Barnes, Matthew J.; Lark, Sally D. (2017).
465:
124:
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Johnson, Doug; Lynch, James; Nash, Kedren; Cygan, Joe; Mayhew, Jerry L. (2009).
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273:
120:
96:
65:
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578:
ESSA's
Student Manual for Exercise Prescription, Delivery and Adherence- eBook
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1431:"Watch These Guys Try to Break the Unofficial Weighted Pull-Up World Record"
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725:"Electromyographic analysis of muscle activation during pull-up variations"
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1199:"Comparison of Muscle Activity During a Ring Muscle Up and Bar Muscle Up"
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344:. They can also be completed by grasping towels, rotating handles or
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61:
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56:
Pull-ups build up several muscles of the upper body, including the
21:
1862:
1818:
1801:
1667:
1637:
1354:"Coast Guard diver sets Guinness Record for consecutive pull-ups"
1277:
Anderson, Wm G. (1932). "Comments on the "Push-Up and Pull-Up"".
1203:
International
Journal of Exercise Science: Conference Proceedings
42:
1908:
1786:
387:
123:
reach peak activity during the middle of the movement, and the
1147:
575:
Coombes, Jeff S.; Burton, Nicola W.; Beckman, Emma M. (2019).
1013:
334:
111:
muscles are most active at the beginning of the pull-up; the
1458:
1279:
Research Quarterly. American Physical Education Association
1538:
International Journal of Sports Physiology and Performance
604:
2217:
1968:
769:
902:
770:
Vigouroux, L.; Cartier, T.; Rao, G.; Berton, É. (2022).
722:
611:
Scandinavian Journal of Medicine & Science in Sports
1057:
490:"Reliability of pull up and dip maximal strength tests"
487:
1196:
525:
211:
To increase the difficulty, weights are added using a
1219:
1197:
Walker, CW; Brunger, A.; Tucker, S.; Lee, R. (2017).
574:
1226:
The Journal of Strength & Conditioning Research
1114:
909:
The Journal of Strength & Conditioning Research
2238:
2227:(c) – compound exercise, (i) – isolated exercise
989:"Magnus Midtboe's Training: One-finger Pull-ups"
814:Prinold, Joe A. I.; Bull, Anthony M. J. (2016).
1594:
494:Journal of Australian Strength and Conditioning
581:. Elsevier Health Sciences. pp. 198–199.
1580:
1500:Journal of Strength and Conditioning Research
1462:Journal of Strength and Conditioning Research
410:for the most consecutive pull-ups was set by
1304:
1302:
1300:
1154:Sports Health: A Multidisciplinary Approach
1064:Current Reviews in Musculoskeletal Medicine
813:
729:Journal of Electromyography and Kinesiology
600:
598:
446:
1587:
1573:
1311:Research Quarterly for Exercise and Sport
1237:
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847:
809:
807:
787:
677:Research Quarterly for Exercise and Sport
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401:
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820:Journal of Science and Medicine in Sport
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959:
893:
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363:members in a team pull-up competition.
72:—neutral, or rotating hand position.
1568:
960:Miller, Delaney (19 September 2022).
711:
665:
398:full-body strength training program.
1352:Shimbun, The Yomiuri (28 May 2022).
512:
425:
16:Upper-body compound pulling exercise
864:
453:Strength & Conditioning Journal
447:Ronai, Peter; Scibek, Eric (2014).
135:in terms of the muscle activation.
53:to bring the elbows to the torso.
13:
1452:
1405:"Heaviest weighted pull up (male)"
95:and adduction or extension of the
25:A U.S. marine performing a pull-up
14:
2263:
1429:Shiffer, Emily (12 March 2020).
300:
279:
272:A pull-up that transitions to a
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1323:10.1080/02701367.2003.10609064
1291:10.1080/23267402.1932.10761532
763:
568:
481:
361:31st Marine Expeditionary Unit
91:, compound movement involving
1:
1029:10.1080/14763141.2018.1452971
962:"How to do a One-Arm Pull-Up"
741:10.1016/j.jelekin.2016.11.004
689:10.1080/02701367.2020.1762835
418:
333:Performing a pull-up using a
149:
1512:10.1519/JSC.0000000000003500
1474:10.1519/JSC.0000000000002431
1239:10.1519/JSC.0b013e3181a2d7f5
922:10.1519/JSC.0b013e3181f1598c
789:10.1016/j.scispo.2022.03.006
466:10.1519/SSC.0000000000000052
324:
169:Pull-ups can be done with a
7:
1379:"Most consecutive pull ups"
832:10.1016/j.jsams.2015.08.002
78:
10:
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1076:10.1007/s12178-022-09781-4
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2020:
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532:Journal of Human Kinetics
1166:10.1177/1941738115595975
371:, police, and military.
184:
178:
1550:10.1123/ijspp.2016-0791
1358:japannews.yomiuri.co.jp
1125:10.1115/IMECE2013-62643
875:"The Best Pull-Up Bars"
544:10.1515/hukin-2017-0068
1828:Close-grip bench press
1409:Guinness World Records
1383:Guinness World Records
402:Guinness World Records
364:
351:
337:
166:
26:
408:Guinness World Record
359:
332:
164:
24:
2247:Bodyweight exercises
2137:Side-lying leg raise
1882:Abdomen and obliques
1808:Reverse grip push-up
776:Science & Sports
144:shoulder impingement
93:flexion at the elbow
2252:Sports biomechanics
2178:Bodyweight exercise
1017:Sports Biomechanics
37:. The pull-up is a
2188:Muscle hypertrophy
2130:(inside of thighs)
1993:Dirty dog exercise
1834:Close grip push-up
881:. 22 February 2021
879:The New York Times
365:
338:
219:, or other means.
167:
165:Pull-up techniques
45:and the shoulders
27:
2234:
2233:
2213:Flywheel training
2207:List of exercises
2024:(front of thighs)
1852:Triceps extension
1752:handstand push-up
1596:Strength training
1544:(10): 1378–1384.
1134:978-0-7918-5621-5
995:. 7 December 2011
915:(12): 3404–3414.
624:10.1111/sms.13780
617:(11): 2205–2214.
588:978-0-7295-8658-0
412:Japan Coast Guard
322:
321:
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35:strength exercise
33:is an upper-body
2259:
2074:(back of thighs)
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1468:(7): 1831–1837.
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1232:(3): 1022–1028.
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113:latissimus dorsi
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2203:Weight training
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2016:
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1789:(front of arms)
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1764:Rear delt raise
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1453:Further reading
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125:triceps brachii
87:Pull-ups are a
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5:
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1821:(back of arms)
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1770:Shoulder press
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1698:Shoulder shrug
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1506:(4): 911–917.
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1421:
1396:
1385:. 4 March 2022
1370:
1344:
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1212:
1189:
1160:(6): 548–552.
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1107:
1070:(5): 402–410.
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1023:(6): 622–635.
1006:
980:
952:
892:
863:
826:(8): 629–635.
803:
782:(2): 150–160.
762:
710:
683:(4): 651–658.
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534:(in Italian).
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121:biceps brachii
97:shoulder joint
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66:biceps brachii
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2043:Leg extension
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105:infraspinatus
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32:
23:
19:
2183:Calisthenics
2173:Bodybuilding
2093:Good-morning
1946:Good-morning
1685:
1655:(upper back)
1541:
1537:
1503:
1499:
1465:
1461:
1440:24 September
1438:. Retrieved
1434:
1424:
1414:24 September
1412:. Retrieved
1408:
1399:
1389:24 September
1387:. Retrieved
1382:
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1363:24 September
1361:. Retrieved
1357:
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1317:(1): 52–59.
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997:. Retrieved
992:
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883:. Retrieved
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459:(3): 88–90.
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369:firefighting
366:
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182:Description
168:
141:
137:
89:closed-chain
86:
82:
74:
69:
55:
39:closed-chain
30:
28:
18:
2198:Plyometrics
1958:Pelvic lift
1776:Upright row
1742:Front raise
1723:(shoulders)
1632:Machine fly
1614:Bench press
538:(1): 5–13.
217:weight vest
117:teres major
2241:Categories
2156:Calf raise
2072:Hamstrings
2022:Quadriceps
1926:Lower back
1871:Wrist curl
1796:Bicep curl
1704:Supine row
1692:Seated row
1435:Yahoo News
419:References
380:gymnastics
258:athletes.
150:Variations
109:brachialis
2128:Adductors
2105:Leg press
2049:Leg press
1999:Leg press
1897:Leg raise
1884:(abdomen)
1846:Push-down
1748:Headstand
1736:Face pull
1710:Face pull
1680:Pull-down
1674:Muscle-up
1653:trapezius
1620:Chest fly
1605:Pectorals
1598:exercises
1528:213281481
1248:1064-8011
1084:1935-9748
931:1064-8011
885:1 October
840:1440-2440
798:251114906
749:1050-6411
735:: 30–36.
705:220581421
659:220796735
643:0905-7188
506:1836-649X
475:1524-1602
342:home gyms
325:Equipment
311:Eccentric
267:Muscle-up
171:supinated
133:pull-down
101:trapezius
62:trapezius
2169:See also
2099:Leg curl
2087:Deadlift
2037:Deadlift
1987:Deadlift
1973:buttocks
1940:Deadlift
1863:Forearms
1721:Deltoids
1558:28338365
1520:32213783
1490:23580065
1482:29351165
1339:11511920
1331:12659476
1264:24597041
1256:19387371
1184:26502450
1102:35867271
1045:21699036
1037:29768093
993:Climbing
967:Climbing
947:22237474
939:21068680
858:26383875
757:28011412
697:32669057
651:32715526
562:28828073
392:swimming
289:Assisted
256:CrossFit
213:dip belt
207:Weighted
191:Standard
185:Picture
79:Movement
1819:Triceps
1802:Chin-up
1686:Pull-up
1668:Chin-up
1638:Push-up
1607:(chest)
1175:4622375
1093:9463423
849:4916995
553:5548150
249:Kipping
232:One arm
70:chin-up
31:pull-up
2224:Legend
2148:Calves
2081:Bridge
2031:Bridge
1981:Bridge
1934:Bridge
1909:Sit-up
1891:Crunch
1787:Biceps
1730:Bridge
1556:
1526:
1518:
1488:
1480:
1337:
1329:
1262:
1254:
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585:
560:
550:
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473:
390:, and
388:rowing
119:, and
107:, and
99:. The
64:, and
51:extend
47:adduct
2117:Squat
2111:Lunge
2061:Squat
2055:Lunge
2011:Squat
2005:Lunge
1915:Squat
1750:into
1524:S2CID
1486:S2CID
1335:S2CID
1260:S2CID
1041:S2CID
943:S2CID
794:S2CID
701:S2CID
655:S2CID
500:(4).
335:joist
179:Name
1971:and
1969:Hips
1651:and
1649:Lats
1554:PMID
1516:PMID
1478:PMID
1442:2022
1416:2022
1391:2022
1365:2022
1327:PMID
1252:PMID
1244:ISSN
1209:(5).
1180:PMID
1129:ISBN
1098:PMID
1080:ISSN
1033:PMID
1001:2022
975:2022
935:PMID
927:ISSN
887:2022
854:PMID
836:ISSN
753:PMID
745:ISSN
693:PMID
647:PMID
639:ISSN
583:ISBN
558:PMID
502:ISSN
471:ISSN
406:The
127:and
49:and
43:flex
2218:Gym
2158:(i)
2139:(i)
2119:(c)
2113:(c)
2107:(c)
2101:(i)
2095:(c)
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2013:(c)
2007:(c)
2001:(c)
1995:(c)
1989:(c)
1983:(c)
1960:(c)
1954:(c)
1948:(c)
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1893:(i)
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1842:(c)
1840:Dip
1836:(c)
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1634:(i)
1628:(c)
1626:Dip
1622:(i)
1616:(c)
1546:doi
1508:doi
1470:doi
1319:doi
1287:doi
1234:doi
1170:PMC
1162:doi
1121:doi
1088:PMC
1072:doi
1025:doi
917:doi
844:PMC
828:doi
784:doi
737:doi
685:doi
629:hdl
619:doi
548:PMC
540:doi
461:doi
352:Use
274:dip
2243::
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