What are the benefits of pull-ups?
There are many benefits of pull-ups, and they require little to no equipment. They are one of the best exercises for building upper body strength. Doing pull-ups help increase upper body stabilization and is valuable in many sports like football, swimming, and even running or biking. Having a strong back improves posture, makes the spine less vulnerable to injury, decreases neck and back pain, and counter-acts posture killers like desk jobs and driving. Working the back muscles frequently also aid in weight loss because it is a large muscle group.
Getting form right on pull-ups and lat pull-downs
I think most trainers would agree improper form while doing pull-ups and lat pull-downs is common in the gym. The problem is too much weight. Proper form is critical because if they’re not done right, you won’t be engaging the right muscles. If regular pull-ups feel too heavy to do 10, use an assisted pull-up machine to lighten the weight.
How to do a proper pull-up:
- Start from a dead-hang (shoulders completely relaxed).
- ENGAGE THE SHOULDERS FIRST bringing them down toward the floor and back toward the wall. This will engage the lats and other back muscles first instead of the biceps.
- Keeping your chest up and shoulders back throughout the entire exercise, squeeze the lats and shoulder blades together. Do not rush the exercise, this may cause poor form.
- Pause at the top of the movement, then lower the body with control.
Do only as many as you can with proper form. You might consider doing a drop-set, that is doing what you can at one weight then decreasing the weight and continuing repetitions. Incorporating drop-sets in your workout routine are a great way to build muscle and increase strength and endurance.
Another one of the benefits of pull-ups is, that it requires little to no equipment. You can install a bar in your garage for very little money, or go outside and use a sturdy tree branch. Happy training and soon you will see the benefits of pull-ups!