{"id":341,"date":"2020-06-16T00:43:12","date_gmt":"2020-06-16T00:43:12","guid":{"rendered":"https:\/\/www.pullupbarninja.com\/?p=341"},"modified":"2020-06-16T00:43:12","modified_gmt":"2020-06-16T00:43:12","slug":"how-to-do-pull-ups-at-home","status":"publish","type":"post","link":"https:\/\/www.pullupbarninja.com\/pull-up-bars-advice\/how-to-do-pull-ups-at-home\/","title":{"rendered":"How to Do Pull Ups At Home"},"content":{"rendered":"\n<p>So you want to get \u201cbuff\u201d. Pull-ups are a great exercise since they work the upper body as well as the core. Pull-ups will activate muscle groups arms, shoulders, chest, back and neck as well as your abdominal muscles.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>The exercise also covers front to back and side to side planes of motion. &nbsp;So you want to find out <a href=\"https:\/\/www.pullupbarninja.com\">how to do pull-ups at home<\/a>. Sufficed to say you already have your pull up bar in place so let\u2019s get to it!<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_65 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-662b179e944e2\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-662b179e944e2\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.pullupbarninja.com\/pull-up-bars-advice\/how-to-do-pull-ups-at-home\/#Your_pull-up_begins_hanging_from_the_pull-up_bar\" title=\"Your pull-up begins hanging from the pull-up bar.\">Your pull-up begins hanging from the pull-up bar.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.pullupbarninja.com\/pull-up-bars-advice\/how-to-do-pull-ups-at-home\/#Your_chin-up_begins_hanging_from_the_pull-up_bar\" title=\"Your chin-up begins hanging from the pull-up bar.\">Your chin-up begins hanging from the pull-up bar.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.pullupbarninja.com\/pull-up-bars-advice\/how-to-do-pull-ups-at-home\/#The_Right_Form_for_your_Pull-Ups\" title=\"The Right Form for your Pull-Ups\">The Right Form for your Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.pullupbarninja.com\/pull-up-bars-advice\/how-to-do-pull-ups-at-home\/#Muscles_Worked_by_Pull-Ups\" title=\"Muscles Worked by Pull-Ups\">Muscles Worked by Pull-Ups<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Your_pull-up_begins_hanging_from_the_pull-up_bar\"><\/span>Your pull-up begins hanging from the pull-up bar.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol><li>Grab the Bar \u2013 Hold on the bar with your arms spaced shoulder width apartensuring you have a full and firm grip on the bar<\/li><li>Hang \u2013 left your legs from the floor allowing your knees to bend so you are hanging from the bar while keeping your arms straight<\/li><li>Pull \u2013 Keeping your arms straight, pull yourself up off the floor by pulling your elbows downward so they point to the floor while keeping them close<\/li><li>Pull your body all the way up until your chin has passed the bar<\/li><li>Lower yourself down allowing your arms to become straight<\/li><li>Breathe<\/li><li>Repeat from step number two<\/li><\/ol>\n\n\n\n<p>The pull-up is considered a compound upper body exercise. You use your arms and back to pull your body up and your abs help to prevent the arching of your lower back.<\/p>\n\n\n\n<p>Gripping the bar with your arms facing up will emphasize your arms. This type is called a Chin-up and this move is great for building your arm muscles. These are a great place to start if you try a pull-up and find it impossible to do \u2013 do a chin up instead.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Your_chin-up_begins_hanging_from_the_pull-up_bar\"><\/span>Your chin-up begins hanging from the pull-up bar.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul><li>Hold on to the bar with your palms facing upwards<\/li><li>Follow steps 2 \u2013 5 above<\/li><\/ul>\n\n\n\n<p>If you find that you cannot do a pull-up and you cannot do chin-ups ether then there is still an option for you that will work the same muscle groups. You can do negatives \u2013 these are only good if your pull-up bar is an outside one.<\/p>\n\n\n\n<ul><li>Position your chin above the bar<\/li><li>Lower yourself slowly<\/li><li>Jump back up<\/li><li>Repeat if you are able<\/li><\/ul>\n\n\n\n<p>If that still isn\u2019t something you can manage then you can go ahead and use a resistance band to get your arm muscles some work. And help to strengthen them so that you can move back to attempting pull-ups.<\/p>\n\n\n\n<p>You can also get someone to spot you and help you on your way up with the pull-ups until you are confident and strong enough to do them yourself. Whatever you use to aid you we never recommend the use of assisted pull-up machines. These won\u2019t help you get stronger and you want to get stronger.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_Right_Form_for_your_Pull-Ups\"><\/span>The Right Form for your Pull-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The width of your grip for pull-ups is determined by your build. If you have wider shoulders then you grip will need to be wider apart. For each rep you do you want your elbows to be locked at the bottom when you start and in the end of the rep your chin should always go over the top of the bar.<\/p>\n\n\n\n<p>You may be tempted to do half reps but if you do give in then you will only get half the gains. Here are some tips for ensuring you have the best form when doing your pull-ups at home.<\/p>\n\n\n\n<ul><li>Your Grip \u2013you want to always have a gull grip with your palms facing up, fingers closed and the bar held high<\/li><li>The Width of your Grip \u2013Your hands should be spaced shoulder width apart, nothing less and nothing more<\/li><li>Your Elbows \u2013 you don\u2019t want to flare out your elbows, ensure they are kept 45 degrees from your body at all times.<\/li><li>Your Chest \u2013 on the way up you want to lead with your chest and try to touch your chest to the bar<\/li><li>Your Shoulders \u2013 these should be kept back without squeezing your shoulder blades<\/li><li>Your Head \u2013 you want to keep your head neutral without looking forward and without looking at the bar<\/li><li>Your Lower Back \u2013 this should be neutral with a straight line from your knees to shoulders<\/li><li>Your Legs \u2013 you want to bend your knees, cross your legs and make sure you are squeezing your glutes<\/li><li>Your Breathing \u2013At the bottom you want to take a deep breath and hold it until you get to the top. At the top you should exhale and lower yourself then inhale again at the bottom<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Muscles_Worked_by_Pull-Ups\"><\/span>Muscles Worked by Pull-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pull-ups will work mostly your arm and upper back making them more focused on the upper body. The specific muscles that are worked by pull-ups include;<\/p>\n\n\n\n<ul><li>LatissimusDorsi better known as the Lats and are a v shaped muscle \u2013 the broadest one in your back. These muscles are found in your upper back and are responsible for pulling your upper arms down when you pull yourself up.<\/li><li>Small muscles in upper back, the rear shoulders and your traps<\/li><li>Pull-ups work the muscles in your arms as they bend your elbows when you pull yourself up. You will work your biceps the hardest while doing chin-ups.<\/li><li>The muscles in your forearms<\/li><li>Triceps work when you pull your elbows backwards to your torso<\/li><li>Your abdominal muscles help to prevent your lower back from arching while you pull yourself up and help to maintain a straight line from your shoulders to knees. Pull-ups will work the entire six packs \u2013 the rectus abdominus, as the abdominal muscles are being worked out with it.<\/li><\/ul>\n\n\n\n<p>Perfecting the art of <a href=\"https:\/\/www.pullupbarninja.com\">how to do pull ups at home<\/a> is a great way to work your upper body and core. If you are looking for a way increase your upper body strength and tone out your core this is a great exercise to take on. Chin-ups are similar and work the same muscle groups and will offer the same benefits of pull-ups so you can alternate between the two.<\/p>\n\n\n\n<p>However if you are more focused on builder your biceps then you should definitely do more chin-ups as they for you to lift more. Once you hit a plateau with your body weight you can always move on to weight pull-ups and chin-ups. Remember to keep your form right to avoid injuries and you should be well on your way.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you want to get \u201cbuff\u201d. Pull-ups are a great exercise since they work the upper body as well as the core. Pull-ups will activate muscle groups arms, shoulders, chest, back and neck as well as your abdominal muscles.<\/p>\n","protected":false},"author":2,"featured_media":350,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[12],"tags":[],"uagb_featured_image_src":{"full":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home.jpg",1000,600,false],"thumbnail":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home-150x90.jpg",150,90,true],"medium":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home-833x500.jpg",833,500,true],"medium_large":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home-768x461.jpg",768,461,true],"large":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home.jpg",1000,600,false],"1536x1536":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home.jpg",1000,600,false],"2048x2048":["https:\/\/www.pullupbarninja.com\/wp-content\/uploads\/2017\/06\/How-to-Do-Pull-Ups-At-Home.jpg",1000,600,false]},"uagb_author_info":{"display_name":"Pull Up Bar Ninja","author_link":"https:\/\/www.pullupbarninja.com\/author\/hpd\/"},"uagb_comment_info":1,"uagb_excerpt":"So you want to get \u201cbuff\u201d. Pull-ups are a great exercise since they work the upper body as well as the core. Pull-ups will activate muscle groups arms, shoulders, chest, back and neck as well as your abdominal muscles.","_links":{"self":[{"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/posts\/341"}],"collection":[{"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/comments?post=341"}],"version-history":[{"count":0,"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/posts\/341\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/media\/350"}],"wp:attachment":[{"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/media?parent=341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/categories?post=341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pullupbarninja.com\/wp-json\/wp\/v2\/tags?post=341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}