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Move of the Day: Pull Up

Posted January 24, 2008 at 10:00 AM by Lindsay Hutton

Section: Her Fitness, Athletics, Move of the Day, Training Programs, Her Health, Her Motivation

This basic, functional move is an oldie but goodie for targeting your back and neck, especially if your are looking to gain bulk and strength in your lats, rear delts, traps, and biceps. You will need a stable pull up bar that can support your weight when hanging from it to perform this exercise.

To begin, grip the bar with your arms slightly more then shoulder width apart. The width of your grip should allow your forearms to be perpendicular to the bar when your elbows are bent at a 90 degree angle. Do not allow your legs and body to swing back and forth! In a controlled manner, pull yourself up by activating your lats and biceps. Only pull up as far as your can while maintaining a neutral spine. If you feel your back start to arch, you have pulled up too far, even if your chin has not reached the bar. Return to starting position and repeat until fatigue.

Remember: This is a move that requires you to be able to move your own body weight. If you have shoulder problems, check with your doctor before performing any overhead moves such as this one.

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Tags: back exercises, bicep exercises, body weight exercises, functional exercises, functional training, pull up, stability, strength, women's strength

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