Lower Body Circuit

Alyssa Demonstrating a Pull-Up
Type:
Upper Body
Repetitions:
10 (Or as many as you can)
Rest Period:
30 seconds
Main muscles worked:
Back and Arms


The pull-up is one of the most fundamental compound exercises for the upper body.  If you’re looking to add muscle size to your upper body and get that V-tapered physique, pull-ups are a must.

5 Benefits of the Pull-Up:

  1. Compound movement to target multiple muscle groups.  The main muscles being targeted in a traditional pull up are the back (lats) and the biceps.
  2. Little to no set up and can do them from anywhere.  Just find a bar that will support your weight!
  3. Multiple variations.  Choose between a wide, medium or close grip to slightly change the targeted muscles.  If you’re a beginner and don’t quite have the strength yet to do an unassisted pull-up look for the assisted pull-up/chin-up machine at your gym.  Can’t find one?  Check out my Instagram @missfit_lyss to see how to set up a resistance band on a pull-up bar for assisted pull-ups!
  4. Easily increase the intensity.  Past the beginner stage and need more of a challenge than just your body weight?  Add a weight belt.  If you don’t have access to a weight belt you can also hold a kettlebell or dumbbell with your feet.
  5. Increase your grip strength.

So if you’re looking for an exercise with full upper body benefits, the pull-up is your go-to.

 

How to properly perform the pull-up:

  • Find a bar that will support your body weight or use an assisted pull-up machine and adjust it to the desired weight assistance.
  • Put your hands at the desired grip. (pull up grip is palms facing away, chin-up grip is palms facing your face.)  You can perform the pull-up at a wide grip which helps create the wide V-taper look to the lats that you see in body builders, a medium grip or a close grip which has more emphasis on the back muscles closer to your spine and the traps.
  • Control the movement all the way up until your chin reaches past the bar, contract and squeeze your back muscles (TIP! Think of your muscles swallowing your spine), and control the movement all the way back down.
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Alyssa

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