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Pull-Ups (All Sports)

pull-up is one of the best body weight exercises you can do for developing the muscles of the back.
Equipment Needed
Chin-up Bar

Pull ups are one of the best exercises for developing your back and increase your overall fitness level. It is one of the cheapest in terms of equipment used.It is not easier to do pull ups. It totally depends upon your body strength and stamina. Pull ups are one of the best ways to measure the upper body strength.

  • A PULL UP is when your hands are facing away from you.  This works on your back and biceps.
  • A CHIN UP is when your hands are facing towards you.  This also works your back and also has more emphasis on your biceps. THIS IS ALWAYS MISTAKEN FOR A PULL UP.

This exercise targets the back muscles effectively, but should be performed without compromise to the shoulder. Pull ups are a true test to somebody’s level of fitness.They work on all of the “pull” muscles in your body – your back, biceps, forearms.  


Always keep your abs tight and clench your butt throughout the exercise.

Focus on pulling the bar down with your arms, but not the shoulders.

Take least assistance.

In case you are using an exercise band decrease the resistance as you grow stronger.




Grip the bar with your hands shoulder-width apart. Take full grip with your palms.
Raise your feet off the floor by bending your knees. Hang with arms straight.

Pull yourself all the way up until your chin raises above the bar. Don't do half reps.

Lower yourself as you can.

Lower yourself all the way down until your arms are straight. Exhale as you come down. Inhale as you pull up again.

Please leave your comments about this skill test.

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