341:
184:, 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.
235:
313:
368:
33:
252:
292:
210:
149:
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
408:
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
264:
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
166:
94:
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.
1546:
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".
425:
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).
1025:
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".
1508:
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".
1470:
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".
172:
170:
167:
171:
169:
287:; 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.
378:
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
327:
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.
686:
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".
52:
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
1597:
500:
308:, 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.
168:
1590:
1232:
157:. 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.
915:
587:
1128:
Proceedings of the ASME 2013 International
Mechanical Engineering Congress and Exposition. Volume 3A: Biomedical and Biotechnology Engineering
1143:
597:
1320:
Flanagan, S. P.; Vanderburgh, P. M.; Borchers, S. G.; Kohstall, C. D. (2003). "Training
College-Age Women to Perform the Pull-Up Exercise".
1126:
Matal, Megan A.; Barez, Fred; Lee, John; Wagner, David (2013). "Factors
Contributing to Spiral Humerus Fracture During Muscle-Up Exercise".
234:
1583:
916:"Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise"
2217:
103:
371:
49:
2257:
86:
Pull-ups are used by some organizations as a component of fitness tests, and as a conditioning activity for some sports.
2262:
385:
Pull-ups are used as a conditioning activity for many sports, especially those that require pulling strength, including
914:
Youdas, James W.; Amundson, Collier L.; Cicero, Kyle S.; Hahn, Justin J.; Harezlak, David T.; Hollman, John H. (2010).
2138:
1389:
247:
A one arm pull-up is performed by using only one arm to lift the body; another variation is using only one finger.
1962:
1441:
499:
Coyne, Joseph; Tran, Tai; Secomb, Josh; Lundgren, Lina; Farley, Oliver; Newton, Robert; Sheppard, Jeremy (2015).
251:
999:
1862:
1415:
1233:"Relationship of Lat-Pull Repetitions and Pull-Ups to Maximal Lat-Pull and Pull-Up Strength in Men and Women"
1659:
459:
68:
1159:
Friedman, Michael V.; Stensby, J. Derek; Hillen, Travis J.; Demertzis, Jennifer L.; Keener, Jay D. (2015).
1936:
735:
150:
resting between repetitions, which is more efficient due to muscle and tendon stretch-shortening rebound.
2203:
1161:"Traumatic Tear of the Latissimus Dorsi Myotendinous Junction: Case Report of a CrossFit-Related Injury"
418:
312:
79:. A pull-up may be performed with overhand (pronated), underhand (supinated)—sometimes referred to as a
1364:
291:
340:
2158:
1856:
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143:
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61:
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2003:
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804:
711:
665:
405:. They are also used by police and military to increase muscular strength among their members.
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471:
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123:
827:"Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes"
2213:
1774:
135:
265:
pull-ups are considered high risk for injury and are a major cause of shoulder injury in
367:
1850:
1780:
1731:
1708:
1636:
1209:
1185:
1160:
1103:
1070:
859:
826:
618:"Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques"
616:
Urbanczyk, Caryn A.; Prinold, Joseph A. I.; Reilly, Peter; Bull, Anthony M. J. (2020).
563:
539:"Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up"
538:
284:
131:
107:
76:
351:
Pull-ups are commonly performed using a bar; doorway mounted bars are sold for use in
153:
Overhead movements such as pull-ups reduce the subacromial space and create a risk of
2251:
2053:
1913:
1768:
1672:
1538:
808:
715:
669:
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305:
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The effective weight of the participant is reduced by such means as resistance band,
139:
115:
1500:
1349:
1274:
1055:
957:
783:"Pull-up forms of completion impacts deeply the muscular and articular involvements"
142:
experienced maximum activity at the top of the movement. There is similarity to the
2193:
2183:
2103:
1956:
1333:
1301:
537:
Snarr, Ronald L.; Hallmark, Ashleigh V.; Casey, Jason C.; Esco, Michael R. (2017).
379:
99:
1071:"Upper Extremity Injuries in CrossFit Athletes—a Review of the Current Literature"
1039:
751:
699:
1522:
1484:
1249:
1069:
Nicolay, Richard W.; Moore, Laura K.; DeSena, Tyler D.; Dines, Joshua S. (2022).
932:
799:
782:
734:
Dickie, James A.; Faulkner, James A.; Barnes, Matthew J.; Lark, Sally D. (2017).
476:
2208:
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1968:
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1642:
1624:
1231:
Johnson, Doug; Lynch, James; Nash, Kedren; Cygan, Joe; Mayhew, Jerry L. (2009).
842:
227:
127:
1086:
2032:
1881:
1806:
1714:
1702:
1575:
589:
ESSA's
Student Manual for Exercise Prescription, Delivery and Adherence- eBook
390:
119:
32:
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2009:
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1442:"Watch These Guys Try to Break the Unofficial Weighted Pull-Up World Record"
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72:
57:
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736:"Electromyographic analysis of muscle activation during pull-up variations"
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661:
644:
572:
2109:
2097:
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1997:
1983:
1950:
1210:"Comparison of Muscle Activity During a Ring Muscle Up and Bar Muscle Up"
402:
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1678:
1648:
53:
17:
634:
617:
1919:
1797:
398:
355:. They can also be completed by grasping towels, rotating handles or
67:
Pull-ups build up several muscles of the upper body, including the
366:
345:
339:
164:
31:
1365:"Coast Guard diver sets Guinness Record for consecutive pull-ups"
1288:
Anderson, Wm G. (1932). "Comments on the "Push-Up and Pull-Up"".
1214:
International
Journal of Exercise Science: Conference Proceedings
1579:
134:
reach peak activity during the middle of the movement, and the
2228:
1979:
586:
Coombes, Jeff S.; Burton, Nicola W.; Beckman, Emma M. (2019).
122:
muscles are most active at the beginning of the pull-up; the
1290:
Research Quarterly. American Physical Education Association
1549:
International Journal of Sports Physiology and Performance
781:
Vigouroux, L.; Cartier, T.; Rao, G.; Berton, É. (2022).
622:
Scandinavian Journal of Medicine & Science in Sports
186:
501:"Reliability of pull up and dip maximal strength tests"
222:
To increase the difficulty, weights are added using a
1208:
Walker, CW; Brunger, A.; Tucker, S.; Lee, R. (2017).
2157:
2137:
2081:
2031:
1978:
1935:
1891:
1872:
1828:
1796:
1730:
1658:
1614:
1237:
The Journal of Strength & Conditioning Research
920:
The Journal of Strength & Conditioning Research
2238:(c) – compound exercise, (i) – isolated exercise
1000:"Magnus Midtboe's Training: One-finger Pull-ups"
825:Prinold, Joe A. I.; Bull, Anthony M. J. (2016).
505:Journal of Australian Strength and Conditioning
592:. Elsevier Health Sciences. pp. 198–199.
1591:
1511:Journal of Strength and Conditioning Research
1473:Journal of Strength and Conditioning Research
421:for the most consecutive pull-ups was set by
8:
1315:
1313:
1311:
1165:Sports Health: A Multidisciplinary Approach
1075:Current Reviews in Musculoskeletal Medicine
740:Journal of Electromyography and Kinesiology
611:
609:
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1584:
1576:
1322:Research Quarterly for Exercise and Sport
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931:
909:
907:
858:
820:
818:
798:
688:Research Quarterly for Exercise and Sport
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633:
562:
475:
831:Journal of Science and Medicine in Sport
729:
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681:
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530:
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526:
453:
451:
449:
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445:
443:
441:
439:
435:
880:
878:
374:members in a team pull-up competition.
83:—neutral, or rotating hand position.
971:Miller, Delaney (19 September 2022).
409:full-body strength training program.
7:
1363:Shimbun, The Yomiuri (28 May 2022).
27:Upper-body compound pulling exercise
464:Strength & Conditioning Journal
458:Ronai, Peter; Scibek, Eric (2014).
146:in terms of the muscle activation.
64:to bring the elbows to the torso.
1416:"Heaviest weighted pull up (male)"
106:and adduction or extension of the
36:A U.S. marine performing a pull-up
25:
1440:Shiffer, Emily (12 March 2020).
311:
290:
283:A pull-up that transitions to a
250:
233:
208:
1334:10.1080/02701367.2003.10609064
1302:10.1080/23267402.1932.10761532
372:31st Marine Expeditionary Unit
102:, compound movement involving
1:
1040:10.1080/14763141.2018.1452971
973:"How to do a One-Arm Pull-Up"
752:10.1016/j.jelekin.2016.11.004
700:10.1080/02701367.2020.1762835
344:Performing a pull-up using a
1523:10.1519/JSC.0000000000003500
1485:10.1519/JSC.0000000000002431
1250:10.1519/JSC.0b013e3181a2d7f5
933:10.1519/JSC.0b013e3181f1598c
800:10.1016/j.scispo.2022.03.006
477:10.1519/SSC.0000000000000052
180:Pull-ups can be done with a
1390:"Most consecutive pull ups"
843:10.1016/j.jsams.2015.08.002
2279:
1087:10.1007/s12178-022-09781-4
192:
2176:
543:Journal of Human Kinetics
1177:10.1177/1941738115595975
382:, police, and military.
195:
189:
1561:10.1123/ijspp.2016-0791
1369:japannews.yomiuri.co.jp
1136:10.1115/IMECE2013-62643
886:"The Best Pull-Up Bars"
555:10.1515/hukin-2017-0068
1839:Close-grip bench press
1420:Guinness World Records
1394:Guinness World Records
413:Guinness World Records
375:
348:
177:
37:
419:Guinness World Record
370:
343:
175:
35:
2258:Bodyweight exercises
2148:Side-lying leg raise
1893:Abdomen and obliques
1819:Reverse grip push-up
787:Science & Sports
155:shoulder impingement
104:flexion at the elbow
2263:Sports biomechanics
2189:Bodyweight exercise
1028:Sports Biomechanics
48:. The pull-up is a
2199:Muscle hypertrophy
2141:(inside of thighs)
2004:Dirty dog exercise
1845:Close grip push-up
892:. 22 February 2021
890:The New York Times
376:
349:
230:, or other means.
178:
176:Pull-up techniques
56:and the shoulders
38:
2245:
2244:
2224:Flywheel training
2218:List of exercises
2035:(front of thighs)
1863:Triceps extension
1763:handstand push-up
1607:Strength training
1555:(10): 1378–1384.
1145:978-0-7918-5621-5
1006:. 7 December 2011
926:(12): 3404–3414.
635:10.1111/sms.13780
628:(11): 2205–2214.
599:978-0-7295-8658-0
423:Japan Coast Guard
333:
332:
173:
46:strength exercise
44:is an upper-body
16:(Redirected from
2270:
2085:(back of thighs)
1600:
1593:
1586:
1577:
1572:
1542:
1504:
1479:(7): 1831–1837.
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1243:(3): 1022–1028.
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357:gymnastics rings
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124:latissimus dorsi
69:latissimus dorsi
21:
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2214:Weight training
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1974:
1931:
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1800:(front of arms)
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1775:Rear delt raise
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1464:Further reading
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136:triceps brachii
98:Pull-ups are a
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28:
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22:
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11:
5:
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1963:Hyperextension
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1832:(back of arms)
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1781:Shoulder press
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1709:Shoulder shrug
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1517:(4): 911–917.
1505:
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1458:
1432:
1407:
1396:. 4 March 2022
1381:
1355:
1307:
1280:
1223:
1200:
1171:(6): 548–552.
1151:
1144:
1118:
1081:(5): 402–410.
1061:
1034:(6): 622–635.
1017:
991:
963:
903:
874:
837:(8): 629–635.
814:
793:(2): 150–160.
773:
721:
694:(4): 651–658.
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545:(in Italian).
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132:biceps brachii
108:shoulder joint
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77:biceps brachii
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2204:Weightlifting
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19:
2194:Calisthenics
2184:Bodybuilding
2104:Good-morning
1957:Good-morning
1696:
1666:(upper back)
1552:
1548:
1514:
1510:
1476:
1472:
1451:24 September
1449:. Retrieved
1445:
1435:
1425:24 September
1423:. Retrieved
1419:
1410:
1400:24 September
1398:. Retrieved
1393:
1384:
1374:24 September
1372:. Retrieved
1368:
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1328:(1): 52–59.
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1296:(1): 81–84.
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1008:. Retrieved
1003:
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982:. Retrieved
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470:(3): 88–90.
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384:
380:firefighting
377:
350:
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193:Description
179:
152:
148:
100:closed-chain
97:
93:
85:
80:
66:
50:closed-chain
41:
39:
29:
2209:Plyometrics
1969:Pelvic lift
1787:Upright row
1753:Front raise
1734:(shoulders)
1643:Machine fly
1625:Bench press
549:(1): 5–13.
228:weight vest
128:teres major
2252:Categories
2167:Calf raise
2083:Hamstrings
2033:Quadriceps
1937:Lower back
1882:Wrist curl
1807:Bicep curl
1715:Supine row
1703:Seated row
1446:Yahoo News
430:References
391:gymnastics
269:athletes.
161:Variations
120:brachialis
2139:Adductors
2116:Leg press
2060:Leg press
2010:Leg press
1908:Leg raise
1895:(abdomen)
1857:Push-down
1759:Headstand
1747:Face pull
1721:Face pull
1691:Pull-down
1685:Muscle-up
1664:trapezius
1631:Chest fly
1616:Pectorals
1609:exercises
1539:213281481
1259:1064-8011
1095:1935-9748
942:1064-8011
896:1 October
851:1440-2440
809:251114906
760:1050-6411
746:: 30–36.
716:220581421
670:220796735
654:0905-7188
517:1836-649X
486:1524-1602
353:home gyms
336:Equipment
322:Eccentric
278:Muscle-up
182:supinated
144:pull-down
112:trapezius
73:trapezius
2180:See also
2110:Leg curl
2098:Deadlift
2048:Deadlift
1998:Deadlift
1984:buttocks
1951:Deadlift
1874:Forearms
1732:Deltoids
1569:28338365
1531:32213783
1501:23580065
1493:29351165
1350:11511920
1342:12659476
1275:24597041
1267:19387371
1195:26502450
1113:35867271
1056:21699036
1048:29768093
1004:Climbing
978:Climbing
958:22237474
950:21068680
869:26383875
768:28011412
708:32669057
662:32715526
573:28828073
403:swimming
300:Assisted
267:CrossFit
224:dip belt
218:Weighted
202:Standard
196:Picture
90:Movement
1830:Triceps
1813:Chin-up
1697:Pull-up
1679:Chin-up
1649:Push-up
1618:(chest)
1186:4622375
1104:9463423
860:4916995
564:5548150
260:Kipping
243:One arm
81:chin-up
42:pull-up
18:Chin-up
2235:Legend
2159:Calves
2092:Bridge
2042:Bridge
1992:Bridge
1945:Bridge
1920:Sit-up
1902:Crunch
1798:Biceps
1741:Bridge
1567:
1537:
1529:
1499:
1491:
1348:
1340:
1273:
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1257:
1193:
1183:
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401:, and
399:rowing
130:, and
118:, and
110:. The
75:, and
62:extend
58:adduct
2128:Squat
2122:Lunge
2072:Squat
2066:Lunge
2022:Squat
2016:Lunge
1926:Squat
1761:into
1535:S2CID
1497:S2CID
1346:S2CID
1271:S2CID
1052:S2CID
954:S2CID
805:S2CID
712:S2CID
666:S2CID
511:(4).
346:joist
190:Name
1982:and
1980:Hips
1662:and
1660:Lats
1565:PMID
1527:PMID
1489:PMID
1453:2022
1427:2022
1402:2022
1376:2022
1338:PMID
1263:PMID
1255:ISSN
1220:(5).
1191:PMID
1140:ISBN
1109:PMID
1091:ISSN
1044:PMID
1012:2022
986:2022
946:PMID
938:ISSN
898:2022
865:PMID
847:ISSN
764:PMID
756:ISSN
704:PMID
658:PMID
650:ISSN
594:ISBN
569:PMID
513:ISSN
482:ISSN
417:The
138:and
60:and
54:flex
2229:Gym
2169:(i)
2150:(i)
2130:(c)
2124:(c)
2118:(c)
2112:(i)
2106:(c)
2100:(c)
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2018:(c)
2012:(c)
2006:(c)
2000:(c)
1994:(c)
1971:(c)
1965:(c)
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1904:(i)
1884:(i)
1865:(i)
1859:(i)
1853:(c)
1851:Dip
1847:(c)
1841:(c)
1821:(c)
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1809:(i)
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1675:(c)
1651:(c)
1645:(i)
1639:(c)
1637:Dip
1633:(i)
1627:(c)
1557:doi
1519:doi
1481:doi
1330:doi
1298:doi
1245:doi
1181:PMC
1173:doi
1132:doi
1099:PMC
1083:doi
1036:doi
928:doi
855:PMC
839:doi
795:doi
748:doi
696:doi
640:hdl
630:doi
559:PMC
551:doi
472:doi
363:Use
285:dip
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