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| Muscles worked:
| | Primary: Lats. (Latisimus Dorsi)
Secondary: Biceps
| | Instructions:
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- Use a chinning bar about 6 inches higher off the floor than you can reach with arms extended overhead.
- Hold bar with hands approximately 30 inches apart (8 inches wider than shoulders).
- Pull up by squeezing shoulder blades together and trying to touch chin to the bar.
- Return to starting position in a slow, controlled manner.
| | Don'ts:
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- Don't swing back and forth or try to create momentum by kicking legs. You may need a partner to help you prevent from swinging or using momentum.
- Don't sacrifice form by trying to complete more repetitions than you can do with proper technique.
| | Alternate exercises:
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| | Note:
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- If you cannot do 8-12 repetitions on your own refer to the "Partner- Assisted" (Ex. #23) or "Chair-Assisted" (Ex. #24) version of pull-ups.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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