Pull-up

1. To carry out the pull-ups we explain two positions, the initial and the final:

• Initial position: To do strict pull-ups (prone grip) you should hang yourself from a fixed bar with your hands slightly more open than the gap between your shoulders. Your hands should look forward and if you want to raise the intensity your thumb should be on the bar and not around it. Also if we focus on making the wide dorsal work more, it is better to fix the scapula downwards and backwards. Breathe in air through the nostrils before starting the movement. It performs whole body traction by flexing the arms and contracting back muscles without tensioning the neck. The lifting movement must be as explosive as possible to have better results and you must breathe out during the climb in the moments of greatest effort. The traction movement must end when the entire face exceeds the height of the bar without losing the straight posture of the body, without shrinking the shoulders and keeping the legs relaxed contracting the buttocks for better abdominal activation (preferably to have the legs stretched unless when they go down touch the ground, in this case it is better to keep the knees bent). 
• Final position: Descend in a controlled manner until your arms are fully stretched and you can raise the scapulae slightly before the next repeat. During the descent it is important to inhale to be ready for the next repeat. 

2. At this point are cited the muscles involved in the squat exercise. 

In the case of pull-ups, the muscles involved are mostly from the top as the arms and back. In this exercise participate dorsal width, biceps, trapezium, deltoids, chest and major, minor and infrespininoso circular muscle.

3. In addition to the previous point, we can find several variations when performing the exercise: 

- Using different materials: rubber band, towel, weight...

- Muscle-up. 

- Parallel bar. 

4. In the next point we will point out the most important points to avoid. 

• Wanting to get up only with your arms: the main reason why many people don’t get up or just get a pull-up is because they try to pull their whole body just with their arms. Remember that the target muscles of this exercise are in the back.
• Not having a good grip: Your forearms and wrists may fail before your back muscles.
• Place the elbows forward in the prone chin-ups: the elbows should always open to the sides, not forward. When we move the elbows forward we are pulling much more muscle from the arms than from the back, which will be counterproductive in the long run.
• Place the elbows forward in the prone chin-ups: the elbows should always open to the sides, not forward. When we move the elbows forward we are pulling much more muscle from the arms than from the back, which will be counterproductive in the long run.

5. In this last point we will mention the valuable tricks to carry out this exercise. 

The most mentioned trick to do pull ups is to breathe properly. Next to this, the most discussed points are the improved strength in bending and grip.