by Gemma Delaney

In celebration of Global Pull-Up Day on September 19th, we’re delving into one of the most challenging yet beneficial exercises for building upper body strength – the pull-up. Experts from renowned fitness and lifestyle coaching app, Freeletics, have provided tips and strategies to help you reach your pull-up goals.

Pull-ups may seem daunting as they employ a sizable proportion of upper body muscles. The pull-up motion predominantly harnesses the power of your back muscles. Of these, the large latissimus dorsi, better known as ‘lats,’ and the trapezius muscle, which helps move your shoulders, bear the brunt of this exercise. Placed in the middle of the upper back, the trapezius muscle assumes a trapezoidal shape – hence the name. These two critical muscles, along with support from biceps, shoulder muscles, and both large and small chest (pectoral) muscles, cooperate to execute an efficient pull-up.

To begin your pull-up journey, try starting with a basic passive hang. It helps your shoulders and grip get familiarized with the bar, a crucial step in performing pull-ups. Once you find yourself at ease with this, graduate to jumping pull-ups. This form focuses on the negative, or lowering, aspect of the motion, which engages all the significant muscle groups and promotes resistance adaptation as you progress. Over time, challenge yourself by decelerating the lowering movement to increase muscle exertion.

The key to pull-up success is to avoid rushing: Instead of pushing yourself to perform pull-ups instantly, concentrate on incrementally building strength in your arms, back, and shoulders. To ease your journey, Freeletics has developed a four-week beginners’ training plan. Here’s your guide to a well-structured, progressive approach towards mastering pull-ups:

(Insert training plan here)

Remember, Rome wasn’t built in a day, but every step counts. It’s not about speed but progression, dedication, and overcoming your limitations, one pull-up at a time. Embrace the pull-up challenge and watch yourself become physically stronger and mentally undefeated. Here’s to conquering the scale – pull-up style!

pull-ups, upper body strength, Freeletics, back muscles, latissimus dorsi, trapezius muscle, jumping pull-ups, beginners training plan, Global Pull-Up Day, muscle exertion, physical strength