So you want to learn pull-ups? Good job! It can look pretty tricky (and secretly it is a bit), but almost anyone can learn it. In this guide, you’ll find everything you need to know about pull-ups: what exactly a pull-up is, which muscles it trains, how to practice step-by-step, how to get stronger, what variations of pull-ups and different pull-up grips there are, and which Strong Viking obstacles a pull-up will come in handy at. Let’s get started!

Table of contents

What is a pull-up?

A pull-up is an exercise in which you raise your body by bending your arms and pulling yourself up on a horizontal bar, usually with your hands shoulder-width apart or slightly wider. It is an effective exercise for training your back muscles, biceps and shoulders. In a classic pull-up, your palms are facing away from you (in an overhand grip).

A pull-up often requires a lot of strength, especially if you are not yet used to the exercise. Many people who learn a pull-up start with some extra help, such as an elastic band or a special machine, to make the exercise easier while they build strength.

 

Pull-up vs chin-up

Many people think a pull-up and a chin-up are the same, however, there is a difference! The difference between pull-ups and chin-ups is in the hand position:

Pull-up: Overhand grip (palms facing away from you), focuses more on the back muscles.
Chin-up: Underhand grip (palms facing you), puts more emphasis on the biceps.

 

What muscles do pull-ups work?

Many people think you need especially strong arms to do pull-ups. But pull-ups are a compound exercise, meaning they train several muscle groups at once. The main muscles you train with pull-ups are the back muscles, your arm muscles, shoulder muscles and your core muscles. In addition, you also train your grip strength.

Types of pull-ups

There are several types of pull-ups, each targeting different muscles. Many of these variations are best suited for those who have already mastered the standard pull-up rather than beginners just learning pull-ups.

  • Wide-Grip Pull-up – A wider grip that places more emphasis on the lats and upper back.
  • Neutral-Grip Pull-up – Hands facing each other, allowing for a more natural movement for the wrists and shoulders.
  • Kipping Pull-up – Uses hip momentum to generate speed, commonly seen in CrossFit.
  • Chest-to-Bar Pull-up – Requires pulling yourself higher than a standard pull-up until your chest touches the bar.
  • Muscle-up – A combination of a pull-up and a dip, where you push yourself over the bar.
  • L-sit Pull-up – Engages your core by keeping your legs extended in front of you while pulling up.
  • Scapula Pull-ups – Focuses on shoulder stability and activation by engaging the scapula before pulling up.
  • Australian Pull-ups – A horizontal pull-up performed with a low bar, making it a great option for building strength, especially for those working up to adult pull-ups.

These variations challenge different muscle groups and can help improve overall pull-up strength and technique.

how to do a pull-up. Man doing a pull up at strong viking

How do you do a pull-up?

The pull-up is one of the best exercises to train your back, arms and grip strength. But fair’s fair: it’s also a tough exercise. Want to learn good pull-ups? Then technique is at least as important as strength. Here’s how to tackle a basic pull-up step by step.

 

1. The right starting position

Grab the pull-up bar with an overhand grip (palms facing away from you) and position your hands slightly wider than shoulder width. Hang with your arms extended and tighten your core and shoulders. Pull your shoulder blades slightly down and toward each other – this will help you build strength and prevent injury.

 

2. Pull up

Inhale and pull yourself up in a controlled manner by pushing your elbows down. Try not to sway and keep your body as straight as possible. Pull through until your chin is above the bar.

 

3. Controlled lowering

Lower yourself slowly and keep tension on your muscles. Fully extend your arms, but stay in control – don’t just drop down. Exhale as you go down and prepare for the next repetition.

5 tips for learning to pull-up

Still not managing to do a pull-up? No problem! As with anything, you can learn pull-ups. With a little patience and training, you’ll get the hang of it. Below are helpful tips and steps for learning to pull-up.

 

Dead hang
Start by simply hanging from the bar to strengthen your grip and arm strength. Try holding this for 10-20 seconds and build up slowly.

 

Negative pull-ups
Jump up (or use a chair) so that your chin is above the bar. Then lower yourself slowly and in a controlled manner. Repeat 3-5 times.

 

Use a resistance band
Attach a resistance band to the bar and put your foot or knee into it. The band provides support when pulling up, making it easier to practice the movement.

 

Supported pull-ups
Use a chair or a pull-up machine to lightly support yourself as you pull up. This will help you master the technique.

 

Practice regularly
If you want to learn pull-ups, it’s helpful to set up a schedule. Build up training slowly and listen carefully to your body. That way you will get a little stronger each time and your pull-ups will improve! 💪

 

Pull-ups during an obstacle run

Many obstacles during an obstacle run require strength and movements that you also use during a pull-up. Below are a few obstacles you may encounter during Strong Viking where you can put your inner ‘pull-up’ strength to good use.

Monkey Bars – In addition to grip strength, you’ll also need your back and arm muscles here! Build momentum and swing from bar to bar.

Dragon Ropes – In this obstacle, you climb up via a sturdy rope. In rope climbing, you not only use a pull-up motion, but also your feet to push yourself up. By placing your feet properly, you will make climbing a lot easier.

Storm the Castle – In this obstacle, our Vikings run up a quarterpipe. Once you grab the edge, you will have to pull yourself up.

Snake Bars – In this obstacle, participants must hang from a yellow wobble and keep grabbing further and further to reach the other side. While you don’t necessarily have to pull yourself up, practicing pull-ups will definitely come in handy!

Reverse Walls – In this obstacle, you climb over an overhanging wall. Grab hold and pull up!

And then, of course, there’s the pull-up you have to do if you want to get that coveted non-alcoholic beer at the finish line. Now that’s a reward!

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