ull-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
[edit]
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.[1] The end range of motion at the top end may be chin over bar
or higher, such as chest to bar.[2]

Pull-ups are a closed-chain, compound movement involving flexion at the elbow and adduction or extension of
the shoulder joint.[1][3][4] 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.[5] There is
similarity to the pull-down in terms of the muscle activation.[6]

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.[7] 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.[8]

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.[9]

Variations
[edit]
Pull-up techniques
Pull-ups can be done with a supinated, neutral, or pronated grip; devices allow the grip to rotate during the pull-up. [10]
[11]
The pull-up performed with a supinated grip is sometimes called a chin-up. [1][7] 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. [6][9]

Name Description Picture

Standard
 To increase the difficulty, weights are added using a dip belt, weight vest, or
Weighted
other means.[1]

A one arm pull-up is performed by using only one arm to lift the body; [12] another
One arm
variation is using only one finger.[13]

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
Kipping
complete more repetitions before encountering upper-body fatigue. [14] Kipping
pull-ups are considered high risk for injury and are a major cause of shoulder
injury in CrossFit athletes.[15]

A pull-up that transitions to a dip; it is more difficult than a pull-up and requires
Muscle-
significant strength and technique to execute. Originating in gymnastics, it is also
up
popular in CrossFit where it may be performed with kipping.[16][17][18]

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
Assisted pull-ups can be used to increase pulling strength among those who
cannot do an unassisted pull-up.[1][19]

Beginning from the top position of the pull-up, the participant gradually lowers
Eccentric themselves into the dead hang position. This can be used as a progression to
performing a standard pull-up.[1]

Equipment
[edit]
 Performing a pull-up using a joist
Pull-ups are commonly performed using a bar;[3] doorway mounted bars are sold for use in home gyms.[10] They can
also be completed by grasping towels,[3] rotating handles[3][11] or gymnastics rings.[20]

Use
[edit]

31st Marine Expeditionary Unit members in a team pull-up

competition.
Pull-ups are a common way to measure upper body strength, endurance, and strength-to-weight ratio. [1][21] The
strength to do a pull-up is correlated with job-related tasks in some careers such as firefighting, police, and military.[21]

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.[1][5] They are also used by police and
military to increase muscular strength among their members.[7]

Some organizations have allowed women to use a flexed arm hang[clarification needed] 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.[21]

Guinness World Records

[edit]
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.[22][23] 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 104.55 kilograms (230.5 lb).[24][25]

References
[edit]

1. ^ Jump up to:a b c d e f g h Ronai, Peter; Scibek, Eric (2014). "The Pull-up". Strength & Conditioning
Journal. 36 (3): 88–90. doi:10.1519/SSC.0000000000000052. ISSN 1524-1602.
2. ^ Coyne, Joseph; Tran, Tai; Secomb, Josh; Lundgren, Lina; Farley, Oliver; Newton, Robert; Sheppard, Jeremy
(2015). "Reliability of pull up and dip maximal strength tests". Journal of Australian Strength and
Conditioning. 23 (4). ISSN 1836-649X.
3. ^ Jump up to:a b c d Snarr, Ronald L.; Hallmark, Ashleigh V.; Casey, Jason C.; Esco, Michael R.
(2017). "Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up". Journal of
Human Kinetics (in Italian). 58 (1): 5–13. doi:10.1515/hukin-2017-0068. PMC 5548150. PMID 28828073.
4. ^ Coombes, Jeff S.; Burton, Nicola W.; Beckman, Emma M. (2019). ESSA's Student Manual for Exercise
Prescription, Delivery and Adherence- eBook. Elsevier Health Sciences. pp. 198–199. ISBN 978-0-7295-8658-0.
5. ^ Jump up to:a b Urbanczyk, Caryn A.; Prinold, Joseph A. I.; Reilly, Peter; Bull, Anthony M. J. (2020). "Avoiding
high-risk rotator cuff loading: Muscle force during three pull-up techniques". Scandinavian Journal of Medicine &
Science in Sports. 30 (11): 2205–2214. doi:10.1111/sms.13780. hdl:10044/1/81710. ISSN 0905-
7188. PMID 32715526. S2CID 220796735.
6. ^ Jump up to:a b Ortega-Rodríguez, R.; Feriche, B.; Almeida, F.; Bonitch-Góngora, J.; Padial, P. (2021). "Effect of
the Pronated Pull-Up Grip Width on Performance and Power-Force-Velocity Profile". Research Quarterly for
Exercise and Sport. 92 (4): 651–658. doi:10.1080/02701367.2020.1762835. PMID 32669057. S2CID 220581421.
7. ^ Jump up to:a b c Dickie, James A.; Faulkner, James A.; Barnes, Matthew J.; Lark, Sally D.
(2017). "Electromyographic analysis of muscle activation during pull-up variations". J