How to Do a Basic Pull-Up | Back Workout

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Hey guys, this is Max Tapper again for Howcast, and what I'm going to show you guys how to do today is a basic pull-up. There's nothing more effective at developing your back muscles than a pull-up. You need to master your body weight first before you can master anything else. This is actually the most difficult exercise I would consider in a back workout, all right? It requires every single muscle: lats, biceps, rear delts, stability in your core, lower back, everything. So this is one of the holy grail exercises, what I would call my 1-A. This is what builds your body, puts a lot of mass on those lat muscles, gets you strong and also gets you looking good. So, let me show you how to do it. What we're going to do is we're just going to jump up. Actually, I don't have to jump, but I'm doing a reach-up. Arms out to the side. Now there's different variations we can do. This one is going to be called a wide-grip pull-up. Here out to the side, I'm going to lift my body weight all the way up, control, slow on the way back down. Pause, up, slow on the way back down. One more time, up, pause, all the way down. Remember this, if your body is swinging you're not in control. All right? If your body is swinging, you are not in control. You always want to make sure as you're coming down, you're lowering yourself slowly. As you're coming up, you're not crunching at your abdominals, you're not trying to flail and kick your knees. Legs straight down, pulling straight up in the air. So, guys, there are different variations of a pull-up. The one I showed you was a wide-grip, and there's also a closer-grip. The wide-grip works at actually building your lat muscles a little bit more. The close-grip, since it's going to be in, puts a little more bicep work involved. So depending on what your goal is, if you're looking to really increase your lats more, you keep a wide-grip. If you're looking for more arms, more upper back involved, then you're going to keep a close-grip. My suggestion to you would be to do both of them. You don't have to do them on the same day, but they're still an awesome exercise. No matter what, the pull-up is the holy grail. Do a pull-up. Your back will thank you.

[@chamanvao9194]

It's a back workout but feels like a forearm and tricep workout for me

[@Epic0fear0]

Did they include the outtake in this?

[@aakash950]

he is one of the best trainer I have ever seen

[@Notveryfurious]

Good video and good point about swinging. Too many people do this! I've just put my first video up...

[@kamranhamidfar1725]

Very good instructor.

[@cuonglong36]

when i go down do i need to straighten my arms and just loose my back? or do i need to straighten my arms but keeping holding my back a little bit tight?

[@Blastino2x]

Thanks for the Vid...

[@mckricks1]

I heard that closer grip works width of the back more, but I'll try the wider grip as well.

[@freh.]

thank you

[@chocolatecharley99]

In all these pull up videos, everyone has theyre shoulders rotated a different way

[@sfghhdcgjj9489]

very good

[@niemand6334]

tnx

[@shutdahellup69420]

Help i can do both narrow and wide grip, but can't do it when i bring my shoulder blades back-down!!! and it doesn't feel i am working my back?

[@ryandellegar2425]

Shut da hell up same :/

[@AdrianAzian]

I thought it was David Goggins at first in the thumbnail

[@joesr31]

I have trouble even hanging there, can't seem to grip properly and it hurts like hell even with gloves, what should I do??

[@maxiom38]

+joesr31 work on your grip and forearms. try just hanging for as long as you can

[@maxiom38]

+joesr31 or lose extra weight

[@mylifeprocess6591]

tq basssseaaa

[@C4rb0neum]

Yes. Thank you! - Back

[@kylesquick]

Lol

[@kylesquick]

Lol

[@dunnykz]

Lol

[@Terminator198573]

lol

[@What-yl6yl]

Lol

[@Kalernor]

NO MATTER HOW MUCH I TRY I NEVER FEEL IT IN MY LATS! AFTER DOING PULL UPS MY ARMS ARE ALWAYS SORE BUT NEVER MY BACK!! BTW I DO WIDE GRIP PULL UPS! HELP???

[@andreicostea5088]

try also to set your scapula back all the time:)

[@Kalernor]

Andrei Costea excuse me what do you mean? I don't understand

[@andreicostea5088]

when you are in the bottom position,instead of hanging,pull your shoulders back as much as you can,then do the pull-up,if your shoulders are not back all the time,the tension will be on biceps and not on back.....hope i helped you:)

[@Kalernor]

Andrei Costea of course thanks and thanks to everyone else who commented above

[@Areo07]

Kalernor same thing i suggested to another guy... wen you hold the bar with a WIDE grip and ur hanging... try squeezing ur shoulder blades together... and then concenrating on ur lats as you pull up.... try to isolate ur muscles.... btw... make sure ur thumbs are on the same side as ur fingers.... if ur thumbs are wrapped around the bar.... IE ur thumb and ur fingers make a complete circle.... u put strain directly into ur forearm and biceps....other than that... uhh...ur trying to bring ur upper chest to the bar... best of luck.. lemme know if anything works for ya

[@daviddelacruz3196]

hey bro can you work fore arms with pull ups?

[@What-yl6yl]

It works

[@fostre101]

how many reps? and sets anyone?

[@mr.foodie7870]

I am getting trouble by extra weight in body

[@FiCTiiON101]

Everytime I do pull ups I feel it all in my biceps not my back please help!!

[@dunnykz]

Alex G You probably need to widen your grip.

[@THEBEATLESBF3]

Alex G Hey, try to squeeze your shoulder blades inward when pulling up, it forces your elbows to flare out, which forces you to activate more of your back muscles, and takes focus off of biceps.

[@Areo07]

Alex G wen you hold the bar with a WIDE grip and ur hanging... try squeezing ur shoulder blades together... and then concenrating on ur lats as you pull up.... try to isolate ur muscles.... btw... make sure ur thumbs are on the same side as ur fingers.... if ur thumbs are wrapped around the bar.... IE ur thumb and ur fingers make a complete circle.... u put strain directly into ur forearm and biceps....other than that... uhh...ur trying to bring ur upper chest to the bar... best of luck.. lemme know if anything works for ya

[@markvargas3694]

Kalernor your either doing them wrong or you probably dont notice that you are working your lats you need to do more than just 5

[@momenahmed4368]

i cant do them cause i dont have much strength HELP!!

[@Areo07]

momen ahmed step 1...hang on a bar....strength ur grip.... step 2... grip the bar as u would for a pull up... jump into the "upper" position of the pull up and try to descend slowly holding ur weight as you come down.... step 3.... the wide grip pull is is the hardest variation... start with the chin up grips... IE ur palms are facing towards you while gripping the bar.... after enough practice of these 3 things... ull be able to do wide grip pull ups in no time.... btw step 1 and 2 are with the wide grip.... step 3 is the pull up with the "chin up" grip....which i guess is really a chin up lol

[@lazylazyness8503]

+momen ahmed just do push ups so you get some more strenght

[@haydenjohnston358]

my backwards f****** sore after it

[@agadmag1989]

unproportional weight gain to strength gain ratio, or more fat gained than muscle/strength. Get your macros right and play around a bit.

[@scienceninja14]

I cant even do one

[@willowisp60]

lol take 500089977 action