The pull up or chin up exercise targets the latissimus dorsi and teres major muscles of the back, the rhomboids and the middle and lower areas of the trapezius. Additionally, the biceps brachii of the upper arm and the brachiallis and brachioradialis of the forearm. This pull up is different from the chin up due to the orientation of the hands. A pull up is performed when the hands are placed with the knuckles facing away called an ‘underhand’ grip, a chin up is performed when the knuckles face the body called an ‘overhand’ grip.

The pull up begins by standing beneath a fixed bar and looking up towards it. Place the hands on the bar approximately shoulder width apart and grip. Remove your feet from the floor and hang from the bar, keeping the elbows slightly bent to avoid injury. Inhale a deep breath. Maintaining a straight line through the neck and back begin to ‘pull’ on the bar. Raise the upper body towards the bar by bending at the elbows aiming to get the upper part of the chest to touch the bar. Hold for 1 second.

Exhale and begin to lower the body by straightening the arms at the elbows.

A pull up is complete when you reach the starting position.