Feb 102016

The next in a series of guides by Stronglifts!

stronglifts-chinupsChinups: grip the bar with your palms up and pull yourself up until your chin passes the bar. Pullups is the same but with your palms facing down.

Proper Pullup form starts hanging on a pullup bar. Grip the bar shoulder-width apart with straight arms. Pull yourself up by pulling your elbows to the floor. Keep pulling until your chin passes the bar. Lower yourself all the way down until your arms are straight. Then pull yourself up again.

The Pullup is an upper-body, compound exercise. Your back and arms pull your body up while your abs prevent your lower back from arching. You can emphasize your arms by gripping the bar with your palms facing up. These are Chinups and they’re effective for building bigger arms.

If you can’t do a single Pullup, try Chinups. Grip the bar with your palms facing up, this is easier. If you can’t do a Chinup either, do negatives. Jump up over the bar and lower yourself slowly. You can also use a resistance band or spotter to help you on the way up. But don’t use machines.

Pullups aren’t part of StrongLifts 5×5 by default. You don’t need them to get results. Some people want to emphasize their arms and have time for extra work. If so, add Chinups at the end of workout B. But stay focused on increasing your Squat. It matters most for getting results.

This is the definitive guide to proper form on Pullups. It also covers variations like Chinups. [ Read More ]

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