Pull Up Normal Grip
Pull Up Normal Grip
The Pull Up with a normal grip is a fundamental bodyweight exercise that primarily targets the muscles of the upper back and arms. This classic movement is excellent for building upper body strength and muscle endurance.
How to do Pull Up Normal Grip
- Setup: Grip a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you (overhand grip).
- Starting Position: Hang from the bar with your arms fully extended and your shoulders relaxed.
- Pull Up: Engage your back and arm muscles to pull your chest toward the bar. Focus on bringing your shoulder blades together at the top of the movement.
- Lower: Slowly lower yourself back to the starting position, fully extending your arms.
- Repeat: Complete the desired number of repetitions while maintaining proper form.
Form Tips
- Full Range of Motion: Ensure that you fully extend your arms at the bottom and bring your chin above the bar at the top.
- Engage the Back: Focus on using your back muscles to pull yourself up rather than relying solely on your arms.
- Controlled Descent: Lower yourself in a slow and controlled manner to maximize muscle engagement and reduce the risk of injury.
Targeted Muscles
- Primary Muscles: Latissimus dorsi, biceps brachii
- Secondary Muscles: Rhomboids, trapezius, forearm flexors
