pull-up

File:Marine Pull-ups.jpg

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.

Pull-ups build up several muscles of the upper body, including the latissimus dorsi, trapezius, and biceps brachii. A pull-up may be performed with overhand (pronated), underhand (supinated)—sometimes referred to as a chin-up—neutral, or rotating hand position.

Pull-ups are used by some organizations as a component of fitness tests, and as a conditioning activity for some sports.

Movement

Beginning by hanging from the bar, the body is pulled up vertically. From the top position, the participant lowers their body until the arms and shoulders are fully extended. The end range of motion at the top end may be chin over bar or higher, such as chest to bar.{{cite journal |last1=Coyne |first1=Joseph |last2=Tran |first2=Tai |last3=Secomb |first3=Josh |last4=Lundgren |first4=Lina |last5=Farley |first5=Oliver |last6=Newton |first6=Robert |last7=Sheppard |first7=Jeremy |title=Reliability of pull up and dip maximal strength tests |journal=Journal of Australian Strength and Conditioning |date=2015 |volume=23 |issue=4 |url=https://www.strengthandconditioning.org/jasc-23-4/136-original-scientific-research-study-reliability-of-pull-up-and-dip-maximal-strength-tests|issn=1836-649X}}

Pull-ups are a closed-chain, compound movement involving flexion at the elbow and adduction or extension of the shoulder joint.{{cite book |last1=Coombes |first1=Jeff S. |last2=Burton |first2=Nicola W. |last3=Beckman |first3=Emma M. |title=ESSA's Student Manual for Exercise Prescription, Delivery and Adherence- eBook |date=2019 |publisher=Elsevier Health Sciences |isbn=978-0-7295-8658-0 |pages=198–199 |url=https://books.google.com/books?id=4I5DEAAAQBAJ&dq=%22variations+of+the+chin-up%2Fpull-up%22&pg=PA200 |language=en}} The trapezius, infraspinatus, and brachialis muscles are most active at the beginning of the pull-up; the latissimus dorsi, teres major, and biceps brachii reach peak activity during the middle of the movement, and the triceps brachii and subscapularis experienced maximum activity at the top of the movement. There is similarity to the pull-down in terms of the muscle activation.

A 2017 study found that pronated grip activated the middle trapezius more than the neutral grip, but that overall the muscle activation of different grip variants was similar.{{cite journal |last1=Dickie |first1=James A. |last2=Faulkner |first2=James A. |last3=Barnes |first3=Matthew J. |last4=Lark |first4=Sally D. |title=Electromyographic analysis of muscle activation during pull-up variations |journal=Journal of Electromyography and Kinesiology |date=2017 |volume=32 |pages=30–36 |doi=10.1016/j.jelekin.2016.11.004 |pmid=28011412 |url=https://www.sciencedirect.com/science/article/abs/pii/S1050641116302978 |language=en |issn=1050-6411|url-access=subscription }} Muscle activation is significantly different depending on whether the pull-up is completed individually or in a set without resting between repetitions, which is more efficient due to muscle and tendon stretch-shortening rebound.{{cite journal |last1=Vigouroux |first1=L. |last2=Cartier |first2=T. |last3=Rao |first3=G. |last4=Berton |first4=É. |title=Pull-up forms of completion impacts deeply the muscular and articular involvements |journal=Science & Sports |date=2022 |volume=38 |issue=2 |pages=150–160 |doi=10.1016/j.scispo.2022.03.006|s2cid=251114906 |doi-access=free }}

Overhead movements such as pull-ups reduce the subacromial space and create a risk of shoulder impingement. According to one study, the pronated grip pull-up with hands at shoulder width apart led to less risk of impingement than other variations studied.{{cite journal |last1=Prinold |first1=Joe A. I. |last2=Bull |first2=Anthony M. J. |title=Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes |journal=Journal of Science and Medicine in Sport |date=2016 |volume=19 |issue=8 |pages=629–635 |doi=10.1016/j.jsams.2015.08.002 |pmid=26383875 |pmc=4916995 |language=en |issn=1440-2440}}

Variations

File:Navy-seal-buds-training-pull-ups.ogv

Pull-ups can be done with a supinated, neutral, or pronated grip; devices allow the grip to rotate during the pull-up.{{cite news |title=The Best Pull-Up Bars |url=https://www.nytimes.com/wirecutter/reviews/best-pull-up-bars/ |access-date=1 October 2022 |work=The New York Times |date=22 February 2021}}{{cite journal |last1=Youdas |first1=James W. |last2=Amundson |first2=Collier L. |last3=Cicero |first3=Kyle S. |last4=Hahn |first4=Justin J. |last5=Harezlak |first5=David T. |last6=Hollman |first6=John H. |title=Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise |journal=The Journal of Strength & Conditioning Research |date=2010 |volume=24 |issue=12 |pages=3404–3414 |doi=10.1519/JSC.0b013e3181f1598c |pmid=21068680 |s2cid=22237474 |issn=1064-8011|doi-access=free }} The pull-up performed with a supinated grip is sometimes called a chin-up.{{cite journal |last1=Ronai |first1=Peter |last2=Scibek |first2=Eric |title=The Pull-up |journal=Strength & Conditioning Journal |date=2014 |volume=36 |issue=3 |pages=88–90 |doi=10.1519/SSC.0000000000000052 |issn=1524-1602|doi-access=free }} A pull-up may be completed using different widths of hand position; studies have found that participants freely choose a grip that is between 20 and 50 percent wider than shoulder width. A grip that is too wide could increase the injury risk or reduce the number of repetitions able to be completed due to lengthening the lever arm.{{cite journal |last1=Ortega-Rodríguez |first1=R. |last2=Feriche |first2=B. |last3=Almeida |first3=F. |last4=Bonitch-Góngora |first4=J. |last5=Padial |first5=P. |title=Effect of the Pronated Pull-Up Grip Width on Performance and Power-Force-Velocity Profile |journal=Research Quarterly for Exercise and Sport |date=2021 |volume=92 |issue=4 |pages=651–658 |doi=10.1080/02701367.2020.1762835|pmid=32669057 |s2cid=220581421 }}

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Standard

|File:Pullup.gif

Weighted

|To increase the difficulty, weights are added using a dip belt, weight vest, or other means.

| File:Weighted, wide-grip pullup video.gif

One arm

|A one arm pull-up is performed by using only one arm to lift the body;{{cite news |first=Delaney |last=Miller|title=How to do a One-Arm Pull-Up |url=https://www.climbing.com/skills/how-to-do-a-one-arm-pull-up/ |access-date=24 September 2022 |work=Climbing |date=19 September 2022 |language=en}} another variation is using only one finger.{{cite news |title=Magnus Midtboe's Training: One-finger Pull-ups |url=https://www.climbing.com/videos/magnus-midtboes-training-one-finger-pull-ups/ |access-date=24 September 2022 |work=Climbing |date=7 December 2011 |language=en}}

| File:Onearmpullup.gif

Kipping

|An easier version in which momentum is built by adding a glide kip swing. Kipping pull-ups have lower muscle activation in the upper body but greater activation in the lower body and core; it is possible to perform them faster and complete more repetitions before encountering upper-body fatigue.{{cite journal |last1=Dinunzio |first1=Christopher |last2=Porter |first2=Nathaniel |last3=Van Scoy |first3=John |last4=Cordice |first4=Derrick |last5=McCulloch |first5=Ryan S. |title=Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity |journal=Sports Biomechanics |date=2019 |volume=18 |issue=6 |pages=622–635 |doi=10.1080/14763141.2018.1452971|pmid=29768093 |s2cid=21699036 }} Kipping pull-ups are considered high risk for injury and are a major cause of shoulder injury in CrossFit athletes.{{cite journal |last1=Nicolay |first1=Richard W. |last2=Moore |first2=Laura K. |last3=DeSena |first3=Tyler D. |last4=Dines |first4=Joshua S. |title=Upper Extremity Injuries in CrossFit Athletes—a Review of the Current Literature |journal=Current Reviews in Musculoskeletal Medicine |date=2022 |volume=15 |issue=5 |pages=402–410 |doi=10.1007/s12178-022-09781-4 |pmid=35867271 |pmc=9463423 |language=en |issn=1935-9748}}

Muscle-up

|A pull-up that transitions to a dip; it is more difficult than a pull-up and requires significant strength and technique to execute. Originating in gymnastics, it is also popular in CrossFit where it may be performed with kipping.{{cite book |last1=Matal |first1=Megan A. |last2=Barez |first2=Fred |last3=Lee |first3=John |last4=Wagner |first4=David |title=Proceedings of the ASME 2013 International Mechanical Engineering Congress and Exposition. Volume 3A: Biomedical and Biotechnology Engineering |chapter=Factors Contributing to Spiral Humerus Fracture During Muscle-Up Exercise |date=2013 |pages= |doi=10.1115/IMECE2013-62643|isbn=978-0-7918-5621-5 }}{{cite journal |last1=Friedman |first1=Michael V. |last2=Stensby |first2=J. Derek |last3=Hillen |first3=Travis J. |last4=Demertzis |first4=Jennifer L. |last5=Keener |first5=Jay D. |title=Traumatic Tear of the Latissimus Dorsi Myotendinous Junction: Case Report of a CrossFit-Related Injury |journal=Sports Health: A Multidisciplinary Approach |date=2015 |volume=7 |issue=6 |pages=548–552 |doi=10.1177/1941738115595975|pmid=26502450 |pmc=4622375 }}{{cite journal |last1=Walker |first1=CW |last2=Brunger |first2=A. |last3=Tucker |first3=S. |last4=Lee |first4=R. |title=Comparison of Muscle Activity During a Ring Muscle Up and Bar Muscle Up |journal=International Journal of Exercise Science: Conference Proceedings |date=2017 |volume=11 |issue=5 |url=https://digitalcommons.wku.edu/ijesab/vol11/iss5/28/}}

| File:Muscle-up.gif

Assisted

|The effective weight of the participant is reduced by such means as resistance band, counterweight, or resting the feet on a surface to make the exercise easier. Assisted pull-ups can be used to increase pulling strength among those who cannot do an unassisted pull-up.{{cite journal |last1=Johnson |first1=Doug |last2=Lynch |first2=James |last3=Nash |first3=Kedren |last4=Cygan |first4=Joe |last5=Mayhew |first5=Jerry L. |title=Relationship of Lat-Pull Repetitions and Pull-Ups to Maximal Lat-Pull and Pull-Up Strength in Men and Women |journal=The Journal of Strength & Conditioning Research |date=2009 |volume=23 |issue=3 |pages=1022–1028 |doi=10.1519/JSC.0b013e3181a2d7f5 |pmid=19387371 |s2cid=24597041 |issn=1064-8011|doi-access=free }}

| File:Dip and pull-up machine.jpg

Eccentric

|Beginning from the top position of the pull-up, the participant gradually lowers themselves into the dead hang position. This can be used as a progression to performing a standard pull-up.

Equipment

File:Horní pozice shybu (cropped).jpg]]

Pull-ups are commonly performed using a bar;{{cite journal |last1=Snarr |first1=Ronald L. |last2=Hallmark |first2=Ashleigh V. |last3=Casey |first3=Jason C. |last4=Esco |first4=Michael R. |title=Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up |journal=Journal of Human Kinetics |date=2017 |volume=58 |issue=1 |pages=5–13 |doi=10.1515/hukin-2017-0068 |pmid=28828073 |pmc=5548150 |language=it}} doorway mounted bars are sold for use in in-home gyms. They can also be completed by grasping towels, rotating handles or gymnastics rings.{{cite journal |last1=Anderson |first1=Wm G. |title=Comments on the "Push-Up and Pull-Up" |journal=Research Quarterly. American Physical Education Association |date=1932 |volume=3 |issue=1 |pages=81–84 |doi=10.1080/23267402.1932.10761532}}

Use

File:USMC-120412-M-UY543-003.jpg members in a team pull-up competition.]]

Pull-ups are a common way to measure upper body strength, endurance, and strength-to-weight ratio. The strength to do a pull-up is correlated with job-related tasks in some careers such as firefighting, police, and military.

Pull-ups are used as a conditioning activity for many sports, especially those that require pulling strength, including rock climbing, gymnastics, rope climbing, rowing, and swimming.{{cite journal |last1=Urbanczyk |first1=Caryn A. |last2=Prinold |first2=Joseph A. I. |last3=Reilly |first3=Peter |last4=Bull |first4=Anthony M. J. |title=Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques |journal=Scandinavian Journal of Medicine & Science in Sports |date=2020 |volume=30 |issue=11 |pages=2205–2214 |doi=10.1111/sms.13780 |pmid=32715526 |s2cid=220796735 |language=en |issn=0905-7188|doi-access=free |hdl=10044/1/81710 |hdl-access=free }} They are also used by police and military to increase muscular strength among their members.

Some organizations have allowed women to use a flexed arm hang{{clarify |date=February 2025 |reason=What, exactly, is a flexed arm hang? Note that "flexed arm hang" redirects to this article on Wikipedia.}} as a substitute for a pull up in fitness tests after discovering that few female recruits could complete a pull-up. According to a 2003 study in college-age women, one third of participants were able to complete a pull-up after a twelve-week full-body strength training program.{{cite journal |last1=Flanagan |first1=S. P. |last2=Vanderburgh |first2=P. M. |last3=Borchers |first3=S. G. |last4=Kohstall |first4=C. D. |title=Training College-Age Women to Perform the Pull-Up Exercise |journal=Research Quarterly for Exercise and Sport |date=2003 |volume=74 |issue=1 |pages=52–59 |doi=10.1080/02701367.2003.10609064|pmid=12659476 |s2cid=11511920 }}

Guinness World Records

The Guinness World Record for the most consecutive pull-ups was set by Japan Coast Guard diver Kenta Adachi in 2022 with 651 pull-ups, taking 87 minutes.{{cite news |last1=Shimbun |first1=The Yomiuri |title=Coast Guard diver sets Guinness Record for consecutive pull-ups |url=https://japannews.yomiuri.co.jp/society/general-news/20220528-32339/ |access-date=24 September 2022 |work=japannews.yomiuri.co.jp |date=28 May 2022}} In 2024 he improved his record to 1224 pull-ups.{{cite web |title=Most consecutive pull ups |url=https://www.guinnessworldrecords.com/world-records/117715-most-consecutive-pull-ups |website=Guinness World Records |date=4 March 2022 |access-date=24 September 2022 |language=en-gb}} The rule was that one pull-up has to be done every 15 seconds. The world record for pull-ups with no breaks is 88, held by Joonas Mäkipelto.{{cite web |title=World record in the pull-up repetitions |url=https://worldpullup.org/wp/world-records-in-the-pull-up-repetitions/}} The Guinness World Record for the maximum amount of weight added to a weighted pull-up was set by David Marchante of Spain in 2016, with {{convert|104.55 |kg}}.{{cite web |title=Heaviest weighted pull up (male) |url=https://www.guinnessworldrecords.com/world-records/heaviest-weighted-pull-up |website=Guinness World Records |access-date=24 September 2022 |language=en-gb}}{{cite news |last1=Shiffer |first1=Emily |title=Watch These Guys Try to Break the Unofficial Weighted Pull-Up World Record |url=https://www.yahoo.com/lifestyle/watch-guys-try-break-unofficial-174600057.html |access-date=24 September 2022 |work=Yahoo News |date=12 March 2020}}

pull-up

Movement

Variations

Equipment

Use

Guinness World Records

References

Further reading