What Are Benefits Of Pull-Ups?

Summary: What are the benefits of pull ups? Are you aware of them? Read on and find out!



Pull Up Exercise

What are the benefits of pull-ups? Are there any? Well, the fact that it requires indomitable strength to perform means it has many, right?

Well, that's correct. Doing pull-ups has plenty of benefits that most of us aren't even aware of because most people avoid it or don't take the effort to get good at it. Why? The main reason that has been said is because it's difficult, but this difficulty serves as evidence that doing pull-ups is beneficial for improving our fitness in many ways.

"What doesn't kill us makes us stronger," as the famous quote said.

In this article, I will be showing you the benefits of pull-ups and how awesome this exercise is and maybe convince you to include it in your workout routine.

Let's start.

What Are Benefits Of Pull Ups?

#1: It Builds An Impressive Back

Back Muscle

As a compound exercise, pull-ups builds the greatest amount of muscles due to the demands it puts on our back and other muscles. Since pull-ups is a difficult exercise, it doesn't only recruit plenty of muscle fibers, but also triggers a release of growth hormone when performed.

Pull-up is an exercise that targets specifically the latissimus dorsi, the largest back muscle that's responsible for creating that "wings." Apart from the lats, it also works the rhomboids, arms, forearms, and core.

There is no other exercise that builds mass on the lats like pull-ups. It's far superior to doing a lat pulldown or any other back machine because it's a movement that your body naturally mimics and performs.

If you want to build that V-taper, pull-ups is a must!

#2: It Is A Symbol Of Strength

Pull Up Workout

Doing that many pull-ups is a feat of strength. It tests your will. It tests your courage.

There are many competitions for athletes and strongman that highlight this exercise. For them, being able to do x number of pull-ups are very high and respectable achievement.

If you ever tried to high rep pull-ups, then you know how hard it is to achieve such accomplishment. If you can do well on this exercise, then you earn my respect.

#3: It Is Convenient

Pull Up

One of the problems of resistance training is when you don't have the equipment to have one. Most exercise requires dumbbells, barbells, machines, etc., so it would be difficult for those who don't have access to gyms to have a decent workout.

This isn't a problem for pull-ups; you can do this exercise pretty much almost anywhere. All you need is a bar or something you can hang and hold on to, and your body.

When I first started working out, I didn't start at the gym; I started at my local park. I was able to increase the strength and size of my back by climbing on monkey bars and doing nonstop pull-ups in different variations.

This means that you have no excuse not to workout. Go to your local park or look for something sturdy to hang yourself to. Alternatively, you can buy those pull-up bars that you can hang on your doorstep.

#4: It Strengthens Your Grip


If you're serious about your training, you know that grip strength is crucial especially for the exercises that build the most mass. Doing pull-ups is a great way to strengthen your grip.

#5: It Aids In Fat Loss

Fat Loss

Pull-ups are one of the exercises that will get your heart pumping and your ass smoking. If you want to take it up on another notch, you can decrease your time between sets and perform different pull-up variations in a circuit fashion.

I guarantee you that you will be sweating like crazy on this.

#6: It Has Many Variations

Pull Up Variations

Pull-ups have many variations, but all targets the same muscles but with different intensity levels.

For example, a close grip, underhand pull-up, also known as "chins" targets the biceps more and the lower lats. The wider grip pull-ups target the upper lats and less of the arms. The neutral grip pull-ups seem to target both equally.

You can also shift the stress on the muscles by varying the grip and the wideness/narrowness of it.

Important Notes

When Your Bodyweight Is Not Enough

Weighted Pull Up

When you find yourself having an easy time doing the pull-ups, you can take it up another level by using a weight lifting belt or dipping belt as others call it.

You can attach additional weights on this belt and keep the pull-ups intensity high for you to build more strength and muscle.

Another way to intensify the pull-ups is to focus on the negative part of the movement. Try lowering yourself twice the time you're pulling yourself up. This will create a greater tear in your muscle fibers and will stimulate more growth.

When Your Bodyweight Is Too Much

Pull Up With Chair

On the other side of the coin lies those people who can't even do a single pull-up. One solution for this is to use an assisted pull-up machine if you have one in your gym. You can do this until you progress on doing the pull-ups on your own.

Another way to strengthen your pull-up strength when you can't do a single rep is to do a "negative only" training. This means that you only perform the negative(going down) portion of the exercise and exclude the positive(pulling up).

You do this by grabbing a chair and placing it in front of you so you could step on it, go to the top position, then fold your legs, slowly letting yourself go down until the extended position. Do this for a couple of reps until you can no longer control the downward movement.

"Negative only" training builds strength fast and you will find yourself doing regular pull-ups on your own very soon.


Now that you have learned the benefits of pull-ups and the simple ways to progress on it, you can now incorporate it into your back routine and reap the most of its benefits.Did you like the article? Share if you think it would benefit someone. Let us know your thoughts below!


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