Train effectively with pull-ups

Pull-ups are one of the most difficult exercises for many people: In contrast to training on the pull-up tower, this exercise uses considerably more muscles. Even for well-trained strength athletes, pull-ups can be a challenge. However, if you want to try it, you will win all along the line: Since the entire body is involved in the pull-up, different muscle groups and joints have to work together, which means that arms, shoulders, back and torso are trained at the same time. As a result, great results can be achieved in a short time.

Depending on the posture, the load on individual muscles can be additionally increased. For example, if the pull-ups are performed with the legs extended and raised (seated pull-up), they also provide an effective workout for the abdominal and gluteal muscles. The chin-up, on the other hand, has a particularly strong effect on the biceps: Here, the shoulder-width comb grip is used. The bar is gripped so that the palms face the body. Even just hanging from the bar provides a significant increase in body strength - and not just in the hands.

Whether the bar is gripped very tightly or particularly wide, the body is pulled up with chest or back first - each variation strengthens different muscle groups. The best way to achieve an effective and challenging workout is to use different variations.

The optimal training intervals

Like any other workout, pull-ups should be performed in a way that benefits the body in the long term. So if you're picking up the bar for the first time, do one pull-up first. After a short break do two, after another break do three and so on. It is important not to completely exhaust yourself. After all, muscles grow during recovery periods and not during exertion. Before absolute exhaustion sets in, the repetitions should therefore be stopped. If you overexert yourself, you will reach your personal best much later - if at all!

Sometimes, however, normal pull-ups are no longer a real challenge. Instead of weighing yourself down with extra weights, you could do your workout one-handed without further ado. This will not only spare your joints, but also challenge your muscles in a completely new way.