Jump to content

Pull-up (exercise): Difference between revisions

This is a good article. Click here for more information.
From Wikipedia, the free encyclopedia
Browse history interactively
← Previous edit
Content deleted Content added
VisualWikitext
BattyBot (talk | contribs)
Bots
1,934,080 edits
 
(550 intermediate revisions by more than 100 users not shown)
Line 1: Line 1:
{{Short description|Upper-body compound pulling exercise}}
{{Refimprove|date=July 2009}}
{{good article}}
[[File:Navy-seal-buds-training-pull-ups.ogv|thumb|pull-up techniques]]
{{Use dmy dates|date=August 2022}}
A '''pull-up''' is a variety of upper-body compound pulling exercises. The pull-up has two main grips: palms facing forward/away, and palms facing the person.
[[File:Marine Pull-ups.jpg|thumb|A U.S. marine performing a pull-up]]
A '''pull-up''' is an upper-body [[strength exercise]]. The pull-up is a [[Closed kinetic chain exercises|closed-chain]] movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows [[flexion|flex]] and the shoulders [[adduction|adduct]] and [[extension (anatomy)|extend]] to bring the elbows to the torso.


Pull-ups build up several muscles of the upper body, including the [[Latissimus dorsi muscle|latissimus dorsi]], [[trapezius]], and [[biceps brachii]]. A pull-up may be performed with overhand (pronated), underhand (supinated)—sometimes referred to as a '''chin-up'''—neutral, or rotating hand position.
The most popular current meaning refers to a [[Closed kinetic chain exercises|closed-chain bodyweight movement]] where the [[Human body|body]] is suspended by the [[arm]]s, gripping something, and pulls up. As this happens, the wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso. The knees may be bent by choice or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.


Pull-ups are used by some organizations as a component of fitness tests, and as a conditioning activity for some sports.
A traditional pull-up relies on upper body strength with no swinging or "kipping"<ref>[http://easybuypal.com/best/pull-up-bar/ How to use a pull up bar ]</ref> (using a forceful initial movement of the legs in order to gain momentum). The exercise often targets the [[latissimus dorsi]] muscle in the back along with many other assisting muscles.


==Movement==
==Earlier meanings==
Beginning by hanging from the bar, the body is pulled up vertically. From the top position, the participant lowers their body until the arms and shoulders are fully extended.<ref name="Ronai" /> The end range of motion at the top end may be chin over bar or higher, such as chest to bar.<ref>{{cite journal |last1=Coyne |first1=Joseph |last2=Tran |first2=Tai |last3=Secomb |first3=Josh |last4=Lundgren |first4=Lina |last5=Farley |first5=Oliver |last6=Newton |first6=Robert |last7=Sheppard |first7=Jeremy |title=Reliability of pull up and dip maximal strength tests |journal=Journal of Australian Strength and Conditioning |date=2015 |volume=23 |issue=4 |url=https://www.strengthandconditioning.org/jasc-23-4/136-original-scientific-research-study-reliability-of-pull-up-and-dip-maximal-strength-tests|issn=1836-649X}}</ref>
In past decades, a pull-up also included open-chain pulling exercises done with a barbell. These exercises are now more popularly known as the [[bent-over row]] (in the 50s<ref>[http://www.sandowplus.co.uk/Competition/Hoffman/Daily%20Dozen/Daily%20Dozen/album/index.html Bob Hoffman's Daily Dozen], published 1958. Exercise 8 on page 10.</ref>) and [[upright row]] (in the 70s<ref>[[MuscleMag International]] 70s insert: "[http://www.sandowplus.co.uk/Competition/Bulk-Strength/Increase%20Your%20Bulk%20&%20Strength/album/index.html How to Increase Your Muscular Bulk and Strength]" page 8/9</ref>)


Pull-ups are a [[closed-chain]], compound movement involving [[List_of_flexors_of_the_human_body#Upper body|flexion at the elbow]] and adduction or extension of the [[shoulder joint]].<ref name="Ronai" /><ref name=Snarr/><ref>{{cite book |last1=Coombes |first1=Jeff S. |last2=Burton |first2=Nicola W. |last3=Beckman |first3=Emma M. |title=ESSA's Student Manual for Exercise Prescription, Delivery and Adherence- eBook |date=2019 |publisher=Elsevier Health Sciences |isbn=978-0-7295-8658-0 |pages=198–199 |url=https://books.google.com/books?id=4I5DEAAAQBAJ&dq=%22variations+of+the+chin-up%2Fpull-up%22&pg=PA200 |language=en}}</ref> The [[trapezius]], [[infraspinatus]], and [[brachialis]] muscles are most active at the beginning of the pull-up; the [[latissimus dorsi]], [[teres major]], and [[biceps brachii]] reach peak activity during the middle of the movement, and the [[triceps brachii]] and [[subscapularis]] experienced maximum activity at the top of the movement.<ref name=Urbanczyk/> There is similarity to the [[Pull-down (exercise)|pull-down]] in terms of the muscle activation.<ref name=Ortega/>
==Etymology==
The name refers to pulling up one's body. It can be done with the hands facing any directions, from prone to supine.


A 2017 study found that pronated grip activated the middle trapezius more than the neutral grip, but that overall the muscle activation of different grip variants was similar.<ref name=Dickie>{{cite journal |last1=Dickie |first1=James A. |last2=Faulkner |first2=James A. |last3=Barnes |first3=Matthew J. |last4=Lark |first4=Sally D. |title=Electromyographic analysis of muscle activation during pull-up variations |journal=Journal of Electromyography and Kinesiology |date=2017 |volume=32 |pages=30–36 |doi=10.1016/j.jelekin.2016.11.004 |pmid=28011412 |url=https://www.sciencedirect.com/science/article/abs/pii/S1050641116302978 |language=en |issn=1050-6411}}</ref> Muscle activation is significantly different depending on whether the pull-up is completed individually or in a set without resting between repetitions, which is more efficient due to muscle and tendon stretch-shortening rebound.<ref>{{cite journal |last1=Vigouroux |first1=L. |last2=Cartier |first2=T. |last3=Rao |first3=G. |last4=Berton |first4=É. |title=Pull-up forms of completion impacts deeply the muscular and articular involvements |journal=Science & Sports |date=2022 |volume=38 |issue=2 |pages=150–160 |doi=10.1016/j.scispo.2022.03.006|s2cid=251114906 |doi-access=free }}</ref>
Some have associated a "pull-up" with utilizing an overhand (pronated; palms facing away) grip. This includes by the [[Boy Scouts of America]],<ref>[http://usscouts.org/mb/mb010.asp Boy Scouts of America]: [http://usscouts.org/mb/patch/pullup.gif illustration]</ref> [[Guinness World Records]]<ref>[http://www.scribd.com/doc/59139861 Guinness World Records], #1(pronated grip) must be used.</ref> and [[recordholders.org]].<ref>[http://www.recordholders.org/en/list/chinups.html recordholders.org], recordholders.org "makes a difference between" pull-ups and chin-ups according to grip.</ref> Organizations such as the [[United States Marine Corps]] however, see pull-ups as both the overhand and underhand grips.<ref>[http://www.marines.mil/news/publications/Documents/MCO%20P6100.12%20W%20CH%201.pdf USMC fitness PDF] Chapter 2: "a command will not mandate that Marines must use the overhand grip when executing pull-ups or flexed-arm hang" - May 10, 2002</ref>


Overhead movements such as pull-ups reduce the subacromial space and create a risk of [[shoulder impingement]]. According to one study, the pronated grip pull-up with hands at shoulder width apart led to less risk of impingement than other variations studied.<ref name=Prinold>{{cite journal |last1=Prinold |first1=Joe A. I. |last2=Bull |first2=Anthony M. J. |title=Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes |journal=Journal of Science and Medicine in Sport |date=2016 |volume=19 |issue=8 |pages=629–635 |doi=10.1016/j.jsams.2015.08.002 |pmid=26383875 |pmc=4916995 |language=en |issn=1440-2440}}</ref>
A "[[chin up]]" is bringing the [[chin]] up to touch the bar or go over the bar, with a supinated palms-facing grip.


==Variations==
Variations of pull ups, beyond being named for their grip, can also be named based on how high the body rises, by naming it after the body part that either comes into contact with or passes over the top of the bar. A "chest-up" or "sternum-up" for example, indicates that the chest or sternum meets the bar, requiring extra scapular adduction and depression.
[[File:Navy-seal-buds-training-pull-ups.ogv|thumb|Pull-up techniques]]
Pull-ups can be done with a [[supinated]], neutral, or pronated grip; devices allow the grip to rotate during the pull-up.<ref name=nyt>{{cite news |title=The Best Pull-Up Bars |url=https://www.nytimes.com/wirecutter/reviews/best-pull-up-bars/ |access-date=1 October 2022 |work=The New York Times |date=22 February 2021}}</ref><ref name=Youdas>{{cite journal |last1=Youdas |first1=James W. |last2=Amundson |first2=Collier L. |last3=Cicero |first3=Kyle S. |last4=Hahn |first4=Justin J. |last5=Harezlak |first5=David T. |last6=Hollman |first6=John H. |title=Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise |journal=The Journal of Strength & Conditioning Research |date=2010 |volume=24 |issue=12 |pages=3404–3414 |doi=10.1519/JSC.0b013e3181f1598c |pmid=21068680 |s2cid=22237474 |url=https://journals.lww.com/nsca-jscr/Fulltext/2010/12000/Surface_Electromyographic_Activation_Patterns_and.27.aspx |issn=1064-8011|doi-access=free }}</ref> The pull-up performed with a supinated grip is sometimes called a chin-up.<ref name=Ronai>{{cite journal |last1=Ronai |first1=Peter |last2=Scibek |first2=Eric |title=The Pull-up |journal=Strength & Conditioning Journal |date=2014 |volume=36 |issue=3 |pages=88–90 |doi=10.1519/SSC.0000000000000052 |url=https://journals.lww.com/nsca-scj/Fulltext/2014/06000/The_Pull_up.14.aspx |issn=1524-1602|doi-access=free }}</ref><ref name=Dickie/> A pull-up may be completed using different widths of hand position; studies have found that participants freely choose a grip that is between 20 and 50 percent wider than shoulder width. A grip that is too wide could increase the injury risk or reduce the number of repetitions able to be completed due to lengthening the lever arm.<ref name=Ortega>{{cite journal |last1=Ortega-Rodríguez |first1=R. |last2=Feriche |first2=B. |last3=Almeida |first3=F. |last4=Bonitch-Góngora |first4=J. |last5=Padial |first5=P. |title=Effect of the Pronated Pull-Up Grip Width on Performance and Power-Force-Velocity Profile |journal=Research Quarterly for Exercise and Sport |date=2021 |volume=92 |issue=4 |pages=651–658 |doi=10.1080/02701367.2020.1762835|pmid=32669057 |s2cid=220581421 }}</ref><ref name=Prinold/>


==The pull-up as a physical test==

=== Pull up tests in armed forces ===
[[File:USMC-120412-M-UY543-003.jpg|thumb|US military personnel conducting pronated grip pull-ups]]
Pull ups are one of the best ways to measure the upper body strength of the "pulling muscles". They are commonly used by armed forces, such as [[Pak Marines]] and the [[United States Marine Corps]], as a vital way to determine strength among service members.

Pull ups are also used as part of military test in places such as Singapore, where the IPPT for National-Service men is used. It is also used in the NAPFA test for male students above the age of 14.

This is determined by the amount of good form reps that can be done, commonly 20 to 25 pull ups in a row is the standard of perfect score in most of the physical condition tests and the minimum value is 3 full pull ups. This test is usually a non-timed event.<ref>http://usmilitary.about.com/od/marines/l/blfitmale.htm</ref>

==World Record==
The world record for consecutive pull-ups (palms faced outwards) is 612 achieved by 70-year-old Lee Chin-Yong of Korea on December 29, 1994. He utilized wrist straps attached to the bar so that he was able to hang at the down position for long periods of time between repetitions. The feat took him 2 hours and 40 minutes to complete.<ref>{{cite web|title=Most consecutive chin ups|url=http://www.guinnessworldrecords.com/records-3000/most-consecutive-chin-ups/|website=Guinness World Records|publisher=Guinness Book|accessdate=4 September 2014}}</ref><ref>{{cite web|title=
"Yliluonnollinen suoritus" - leuanvedon ME-tulos on 70-vuotiaan teräsvaarin nimissä!|url=http://www.iltasanomat.fi/muutlajit/art-1288756964775.html/|website=Iltasanomat|accessdate=4 November 2014}}</ref> Other records are listed below.

==Grips==
Pull-ups (including chins) can be done with a supinated, neutral or [[pronated]] grip (often called "Chin-ups" "Hammer grip pull-ups" and "Pull-ups" in order). Grips may match each other or be different (mixed grip). Grips may also rotate throughout the movement, such as by doing them on rings or rotating handles (false grip). The range of motion used by trainers can vary. The fullest possible range is with straight arms overhead (elbow directly above shoulder), to pulling when the arms are at the sides (elbow directly below shoulder). People sometimes only train portions, such as avoiding locking out the arms at the bottom, or stopping when the head/chin/neck touch the bar. Positions within the range are also trained isometrically, as in flexed-arm and straight-arm hangs for time.

The width of the grip may also differ. When grabbing and holding the bar during the pull-up, the hands can be apart at shoulder-width, or wider, or narrower enough to touch each other. This may make the pull-up more difficult and may limit the range of motion compared to the shoulder-width grip.<ref>http://easybuypal.com/learn/chin-ups-vs-pull-ups/</ref>

==Muscles used==

=== Trunk ===
Pull-ups primarily target the [[latissimus dorsi]].

=== Arms ===
Pull-ups also work the [[brachialis]] and [[brachioradialis]] in the arms. These muscles are located near the elbow, and help move the forearm. The [[biceps brachii]], or simply biceps, cross the elbow and shoulder joints and work to flex the elbow joint during the exercise. They are involved more during a Chin-up.<ref>http://pullupbar-chinupbar.com/articles/muscles-worked-in-a-pull-up/</ref> The long head of the [[triceps]] also crosses the shoulder joint and assists in shoulder adduction.

=== Shoulders ===
Pull-ups work on the [[teres major]], a small muscle at the back of the shoulder blade. The nearby [[rhomboid muscles|rhomboids]], which connect the spine to the shoulder blade, play a part in pull-ups and related exercises. Pull-ups also work on the [[trapezius]] along the spine and shoulder, and the [[levator scalpulae]] along the side of the neck. These muscles work to elevate and depress the shoulder blade, and are sometimes called the "shrugging muscles." The [[deltoid muscle|deltoid]], which is used in all side lifting movements, and which stabilizes the upper arm bones on the scapula, also comes into play.<ref>http://www.livestrong.com/article/455933-what-muscles-do-pull-ups-exercise/</ref> The posterior deltoid also assists in external rotation at the top of the movement.

=== Abdominal muscles ===
The [[abdominal muscles]] stabilize your entire torso and help generate force to lift the body up. They prevent the spine from rounding to compensate strength and injury. These stabilizers include the [[transversus abdominis]], the muscle that surrounds the spine and organs, diaphragm, and other deep muscles near the spine. The outer abdominal muscles, including the [[rectus abdominus]] and [[external obliques|external]] and [[internal obliques]], function as secondary support for the stabilizing abdominal muscles. They also help reduce body swinging.

=== Pelvic floor ===
Like the abdominal muscles, the pelvic floor muscles hold the organs up within the body cavity and stabilize the pelvis and legs during pull-ups. Without proper hip stabilization, the legs and pelvis would move around during the exercise, causing instability and decreasing one's ability to perform a pull-up well.<ref>http://www.livestrong.com/article/332090-what-muscles-do-pull-ups-target/</ref>

=== Hands and forearms ===
The muscles of the forearm are also worked by holding the overall body weight, improving the strength of the fingers and the forearms muscles creating a strong [[Isometric exercise|isometric contraction]] in these muscle groups.

==Safety==
Organizations like the [[American Council on Exercise]] give advice such as "care should be taken not to unduly put stress on your shoulder during this exercise."<ref name="ACE">{{cite web |url=http://www.acefitness.org/exerciselibrary/191/pull-ups |title=Pull-up |work=acefitness.org |publisher=[[American Council on Exercise]] |accessdate=27 March 2011}}</ref>

==List of some variations==
{| class="wikitable" style="width: 99%;" cellpadding="0"
{| class="wikitable" style="width: 99%;" cellpadding="0"
! width="0%" | Example
! width="0%" | Name
! width="100%" |Type
! width="100%" | Description
! width="0%" | Picture
|-
|-
|'''Standard'''
|[[Image:Pullup.gif|100px| A standard pull-up]]
|
|
|[[File:Pullup.gif|100px|A standard pull-up]]
'''Standard'''

Standard dead-hang pull up is grasped with an overhand/underhand/alternative-hand grip. Then the body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended. Stricter standards would only consider a full repetition to be one in which the elbows pass behind the coronal plane.
|-
|-
|'''Weighted'''
| [[Image:WPS.gif|100px|Animation of a weighted pull-up]]
|To increase the difficulty, weights are added using a [[dip belt]], [[weight vest]], or other means.<ref name=Ronai/>
|
| [[File:Weighted, wide-grip pullup video.gif|100px|Animation of a weighted pull-up]]
'''Weighted'''

Weight is added using a dipping belt, or grasping a dumbbell with the feet, or weight vest/shorts
|-
|-
|'''One arm'''
| [[Image:BTNpullup.gif|100px|Animation of a behind-the-neck pull-up]]
|A one arm pull-up is performed by using only one arm to lift the body;<ref>{{cite news |first=Delaney |last=Miller|title=How to do a One-Arm Pull-Up |url=https://www.climbing.com/skills/how-to-do-a-one-arm-pull-up/ |access-date=24 September 2022 |work=[[Climbing (magazine)|Climbing]] |date=19 September 2022 |language=en}}</ref> another variation is using only one finger.<ref>{{cite news |title=Magnus Midtboe's Training: One-finger Pull-ups |url=https://www.climbing.com/videos/magnus-midtboes-training-one-finger-pull-ups/ |access-date=24 September 2022 |work=Climbing |date=7 December 2011 |language=en}}</ref>
|
| [[File:Onearmpullup.gif|100px|Animation of a one arm pull-up]]
'''Behind-the-neck pull-up'''

The chin is dropped forward through cervical flexion. The goal of the pull-up is to touch the bar with the back of the neck.
|-
|-
|'''Kipping'''
|An easier version in which momentum is built by adding a [[Kip (artistic gymnastics)|glide kip]] swing. Kipping pull-ups have lower muscle activation in the upper body but greater activation in the lower body and core; it is possible to perform them faster and complete more repetitions before encountering upper-body fatigue.<ref>{{cite journal |last1=Dinunzio |first1=Christopher |last2=Porter |first2=Nathaniel |last3=Van Scoy |first3=John |last4=Cordice |first4=Derrick |last5=McCulloch |first5=Ryan S. |title=Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity |journal=Sports Biomechanics |date=2019 |volume=18 |issue=6 |pages=622–635 |doi=10.1080/14763141.2018.1452971|pmid=29768093 |s2cid=21699036 }}</ref> Kipping pull-ups are considered high risk for injury and are a major cause of shoulder injury in [[CrossFit]] athletes.<ref>{{cite journal |last1=Nicolay |first1=Richard W. |last2=Moore |first2=Laura K. |last3=DeSena |first3=Tyler D. |last4=Dines |first4=Joshua S. |title=Upper Extremity Injuries in CrossFit Athletes—a Review of the Current Literature |journal=Current Reviews in Musculoskeletal Medicine |date=2022 |volume=15 |issue=5 |pages=402–410 |doi=10.1007/s12178-022-09781-4 |pmid=35867271 |pmc=9463423 |language=en |issn=1935-9748}}</ref>
|
|
|
'''Mixed grip'''

One hand is placed in the overhand (pronated) position and the other is placed in the underhand (supinated) position to provide variation on the elbow flexors used.
|-
|-
|'''[[Muscle-up]]'''
|
|A pull-up that transitions to a [[dip (exercise)|dip]]; it is more difficult than a pull-up and requires significant strength and technique to execute. Originating in gymnastics, it is also popular in CrossFit where it may be performed with kipping.<ref>{{cite book |last1=Matal |first1=Megan A. |last2=Barez |first2=Fred |last3=Lee |first3=John |last4=Wagner |first4=David |title=Proceedings of the ASME 2013 International Mechanical Engineering Congress and Exposition. Volume 3A: Biomedical and Biotechnology Engineering |chapter=Factors Contributing to Spiral Humerus Fracture During Muscle-Up Exercise |date=2013 |pages= |doi=10.1115/IMECE2013-62643|isbn=978-0-7918-5621-5 }}</ref><ref>{{cite journal |last1=Friedman |first1=Michael V. |last2=Stensby |first2=J. Derek |last3=Hillen |first3=Travis J. |last4=Demertzis |first4=Jennifer L. |last5=Keener |first5=Jay D. |title=Traumatic Tear of the Latissimus Dorsi Myotendinous Junction: Case Report of a CrossFit-Related Injury |journal=Sports Health: A Multidisciplinary Approach |date=2015 |volume=7 |issue=6 |pages=548–552 |doi=10.1177/1941738115595975|pmid=26502450 |pmc=4622375 }}</ref><ref>{{cite journal |last1=Walker |first1=CW |last2=Brunger |first2=A. |last3=Tucker |first3=S. |last4=Lee |first4=R. |title=Comparison of Muscle Activity During a Ring Muscle Up and Bar Muscle Up |journal=International Journal of Exercise Science: Conference Proceedings |date=2017 |volume=11 |issue=5 |url=https://digitalcommons.wku.edu/ijesab/vol11/iss5/28/}}</ref>
|
| [[File:Muscle-up.gif|100px|Animation of a muscle-up]]
'''Commando pullup'''

Also called the '''cliffhanger pullup''', the body is held sideways to the bar, hands right next to each other, one hand pronated and the other supinated, and the body is raised as far as possible (until one shoulder touches the bar). This variation emphasizes one arm, and can be used as a progression towards the one arm pullup.
|-
|-
|'''Assisted'''
| [[Image:Onearmpullup.gif|100px|Animation of a one arm pull-up]]
|The effective weight of the participant is reduced by such means as resistance band, [[counterweight]], or resting the feet on a surface to make the exercise easier. Assisted pull-ups can be used to increase pulling strength among those who cannot do an unassisted pull-up.<ref name=Ronai/><ref>{{cite journal |last1=Johnson |first1=Doug |last2=Lynch |first2=James |last3=Nash |first3=Kedren |last4=Cygan |first4=Joe |last5=Mayhew |first5=Jerry L. |title=Relationship of Lat-Pull Repetitions and Pull-Ups to Maximal Lat-Pull and Pull-Up Strength in Men and Women |journal=The Journal of Strength & Conditioning Research |date=2009 |volume=23 |issue=3 |pages=1022–1028 |doi=10.1519/JSC.0b013e3181a2d7f5 |pmid=19387371 |s2cid=24597041 |url=https://journals.lww.com/nsca-jscr/Fulltext/2009/05000/Relationship_of_Lat_Pull_Repetitions_and_Pull_Ups.00043.aspx |issn=1064-8011|doi-access=free }}</ref>
|
| [[File:Dip and pull-up machine.jpg|100px|Machine]]
'''One arm'''

A one arm pull-up is performed by grasping the bar with only one hand while pulling up. This is difficult due to the considerable strength required.<ref>http://pullupbar-chinupbar.com/exercises-2/one-arm-pull-up/</ref>
|-
|-
|'''[[Eccentric training|Eccentric]]'''
|
|Beginning from the top position of the pull-up, the participant gradually lowers themselves into the dead hang position. This can be used as a progression to performing a standard pull-up.<ref name=Ronai/>
|
|
|}
'''One hand'''


==Equipment==
An easier version of the one arm pull-up: a pull-up where one hand grips the other arm just below the wrist.
[[File:Horní pozice shybu (cropped).jpg|thumb|upright|Performing a pull-up using a [[joist]]]]
|-
Pull-ups are commonly performed using a bar;<ref name=Snarr>{{cite journal |last1=Snarr |first1=Ronald L. |last2=Hallmark |first2=Ashleigh V. |last3=Casey |first3=Jason C. |last4=Esco |first4=Michael R. |title=Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up |journal=Journal of Human Kinetics |date=2017 |volume=58 |issue=1 |pages=5–13 |doi=10.1515/hukin-2017-0068 |pmid=28828073 |pmc=5548150 |language=it}}</ref> doorway mounted bars are sold for use in [[home gym]]s.<ref name="nyt" /> They can also be completed by grasping towels,<ref name=Snarr/> rotating handles<ref name=Snarr/><ref name=Youdas/> or [[gymnastics rings]].<ref>{{cite journal |last1=Anderson |first1=Wm G. |title=Comments on the "Push-Up and Pull-Up" |journal=Research Quarterly. American Physical Education Association |date=1932 |volume=3 |issue=1 |pages=81–84 |doi=10.1080/23267402.1932.10761532}}</ref>
| [[Image:Climbers-chin-up-2.png|50px|Climbers' pull-up start]][[Image:Climbers-chin-up-1.png|50px|Climbers' pull-up end]]
|
'''Climber's pull-up'''


==Use==
A pull-up staying as close as possible to one side; typically the arm doing the majority of the work is alternated each repetition. In the most advanced version of this, one arm is kept totally straight; this is called the '''archer pullup'''. In an alternative version called the '''typewriter pullup''' or '''around the world pullup''', the trainee comes up on one side, moves horizontally across to the other side while holding at the top, and then down on that side.
[[File:USMC-120412-M-UY543-003.jpg|thumb|[[31st Marine Expeditionary Unit]] members in a team pull-up competition.]]
|-
|
|
'''Kipping'''


Pull-ups are a common way to measure upper body strength, endurance, and strength-to-weight ratio.<ref name="Ronai" /><ref name=Flanagan/> The strength to do a pull-up is correlated with job-related tasks in some careers such as [[firefighting]], police, and military.<ref name=Flanagan/>
An easier version where the body is bent dynamically to help propel the athlete upward. The hips swing first forward and then back as the legs swing forward. Finally, the legs swing downward again, pushing the torso upward. The fastest version where the head follows an elliptical path, moving backward at the bottom of the motion and forward at the top, is sometimes called a '''butterfly''' pull-up.
|-
| [[Image:Gironda-sternum-chins-2.png|50px|Sternum pull start]][[Image:Gironda-sternum-chins-1.png|50px|Sternum pull end]]
|
'''Sternum pull-up'''


Pull-ups are used as a conditioning activity for many sports, especially those that require pulling strength, including [[rock climbing]], [[gymnastics]], [[rope climbing]], [[rowing]], and [[swimming]].<ref name="Ronai" /><ref name=Urbanczyk>{{cite journal |last1=Urbanczyk |first1=Caryn A. |last2=Prinold |first2=Joseph A. I. |last3=Reilly |first3=Peter |last4=Bull |first4=Anthony M. J. |title=Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques |journal=Scandinavian Journal of Medicine & Science in Sports |date=2020 |volume=30 |issue=11 |pages=2205–2214 |doi=10.1111/sms.13780 |pmid=32715526 |s2cid=220796735 |language=en |issn=0905-7188|doi-access=free |hdl=10044/1/81710 |hdl-access=free }}</ref> They are also used by police and military to increase muscular strength among their members.<ref name=Dickie/>
A pull-up with a longer range of motion, finishing with the bar touching the sternum.
|-
| [[Image:Muscle-up.gif|100px|Animation of a muscle-up]]
|
'''Muscle-up'''


Some organizations allow women to use a flexed arm hang as a substitute for a pull up in fitness tests after discovering that few female recruits could complete a pull-up. According to a 2003 study in college-age women, one third of participants were able to complete a pull-up after a twelve-week full-body strength training program.<ref name=Flanagan>{{cite journal |last1=Flanagan |first1=S. P. |last2=Vanderburgh |first2=P. M. |last3=Borchers |first3=S. G. |last4=Kohstall |first4=C. D. |title=Training College-Age Women to Perform the Pull-Up Exercise |journal=Research Quarterly for Exercise and Sport |date=2003 |volume=74 |issue=1 |pages=52–59 |doi=10.1080/02701367.2003.10609064|pmid=12659476 |s2cid=11511920 }}</ref>
A pull-up with a maximal range of motion, transitioning to a [[dip (exercise)|dip]]. Generally the initial pull-up uses an overhand grip to make the switch easier and is more explosive in order to take advantage of [[momentum]] from the first half of the exercise to aid in the second half.
|-
|
|
'''Assisted Pull-Up'''


==Guinness World Records==
A pull-up band is a large rubber band that is tied around the pull-up bar, then you place either a foot or a knee in the open “loop” hanging from the bar as you do your pull-ups. The band will assist you by taking on some of the bodyweight load and allowing your muscles to complete the pull up movement at a more manageable weight.
The [[Guinness World Record]] for the most consecutive pull-ups was set by [[Japan Coast Guard]] diver Kenta Adachi in 2022 with 651 pull-ups, taking 87 minutes.<ref>{{cite news |last1=Shimbun |first1=The Yomiuri |title=Coast Guard diver sets Guinness Record for consecutive pull-ups |url=https://japannews.yomiuri.co.jp/society/general-news/20220528-32339/ |access-date=24 September 2022 |work=japannews.yomiuri.co.jp |date=28 May 2022}}</ref><ref>{{cite web |title=Most consecutive pull ups |url=https://www.guinnessworldrecords.com/world-records/117715-most-consecutive-pull-ups |website=Guinness World Records |date=4 March 2022 |access-date=24 September 2022 |language=en-gb}}</ref> The Guinness World Record for the maximum amount of weight added to a weighted pull-up was set by David Marchante of Spain in 2016, with {{convert|104.55 |kg}}.<ref>{{cite web |title=Heaviest weighted pull up (male) |url=https://www.guinnessworldrecords.com/world-records/heaviest-weighted-pull-up |website=Guinness World Records |access-date=24 September 2022 |language=en-gb}}</ref><ref>{{cite news |last1=Shiffer |first1=Emily |title=Watch These Guys Try to Break the Unofficial Weighted Pull-Up World Record |url=https://www.yahoo.com/lifestyle/watch-guys-try-break-unofficial-174600057.html |access-date=24 September 2022 |work=Yahoo News |date=12 March 2020}}</ref>

|-
|
|
'''[[Supine row]]'''

Sometimes called an "Australian pull-up", "reverse push-up", "inclined pull-up" or "inverted row", this is performed with the bar 2 to 3 feet off the floor. The trainee lies on the ground under the bar, face-up, and grasps the bar with extended arms. The exercise is performed by pulling the chest up to the bar. The body is held in a rigid plank position while the heels remain on the floor. "Supine" refers to the body being face-up, not to the grip: supine rows can be done with prone, neutral or supinated hands.
|}

==World Records (pronated grip)==

===Guinness World Records===
* [http://www.guinnessworldrecords.com/world-records/10000/most-pull-ups-in-one-minute Most pull ups in one minute - 41 by Ronald Cooper Jr. (USA) 2 June 2013]
* [http://www.guinnessworldrecords.com/records-7000/most-pull-ups-in-one-hour/ Most pull ups in one hour - 1,009 by Steffan Hyland (UK) 1 Aug 2010]
* [http://www.guinnessworldrecords.com/world-records/12000/most-pull-ups-in-24-hours/ Most pull ups in 12 hours - 4,210 by Caine Eckstein (AUS) 06-07 October 2014]
* [http://www.guinnessworldrecords.com/world-records/12000/most-pull-ups-in-24-hours/ Most pull ups in 24 hours - 4,210 by Caine Eckstein (AUS) 06-07 October 2014]
* [http://www.guinnessworldrecords.com/world-records/12000/heaviest-weighted-pull-up The heaviest weighted pull up - 206.2 lbs by Steven Proto (USA) 9 July 2011]
* [http://www.guinnessworldrecords.com/records-5000/most-pull-ups-in-one-minute-with-a-40-lb-pack-(1)/ Most pull ups in one minute with a 40 lb pack - 23 achieved by Bobby Natoli (USA) 22 March 2014]

===RecordHolders.Org===
* [http://www.recordholders.org/en/list/chinups.html Most Pull-ups in 3 mins - 100 Ngo Xuan Chuyen (VIE) 1988]
* [http://www.recordholders.org/en/list/chinups.html Most pull-ups in 30 mins - 543 Stephen Hyland (GBR)5 Jul 2010]
* [http://www.recordholders.org/en/list/chinups.html Most pull-ups in 6 hours - 3,378 Jan Kareš (TCH) 20 April 2014]
* [http://www.recordholders.org/en/list/chinups.html Most pull-ups in 24 hours - 4,654 Jan Kareš (TCH) 20 April 2014]

===StrengthOSpeedia.Org===
* [http://www.strengthospeedia.org Heaviest weighted pull-up total - 402 lbs Steven Proto (USA) 28 April 2011]
* [http://www.strengthospeedia.org Most pull-ups with a 45 lb plate - 180 Damien Longley (USA) 28 March 2011]

==See also==
{{Commons category|Pull-ups}}
* [[Chin-up]]
* [[Chin-up bar]]
* [[Pulldown exercise]]
* [[Push up]]


==References==
==References==
{{reflist}}
{{Reflist}}

==External links==
* [http://www.acefitness.org/exerciselibrary/191/pull-ups Pull-ups], [[American Council on Exercise]]
* [http://www.startbodyweight.com/p/pull-up-progression.html A pull-ups progression, detailing how to gradually increase the difficulty of the exercise]
* [http://www.champreviews.com/wp-content/uploads/2014/07/Specific-Guidelines-Pack-for-Heaviest-Weighted-Pull-up.pdf Specific Guidelines Pack for "Heaviest Weighted Pull-up" by Guinness World Records.]
* [http://www.recordholders.org/en/list/chinups.html World record holders for Pull-ups and Chin-ups]
* [http://www.swisspullup.ch Swiss Pull-up Association]

===Bodyweight===
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullup.html Pull-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/BWChinup.html Chin-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/BWPullupN.html Pull-up (neutral grip)]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/BWCloseGripChinup.html Close Grip Chin-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup.html Underhand Chin-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/AsChinup.html Wide Grip Chin-up] (assisted)

===Weighted===
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html Weighted Pull-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/WtChinup.html Weighted Chin-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullupN.html Weighted Pull-up (neutral grip)]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/WtCloseGripChinup.html Weighted Close Grip Chin-up]
* [http://www.exrx.net/WeightExercises/LatissimusDorsi/WtUnderhandChinup.html Weighted Underhand Chin-up]


==Further reading==
*{{cite journal |last1=Beckham |first1=George K. |last2=Olmeda |first2=Joshua J. |last3=Flores |first3=Alexandra J. |last4=Echeverry |first4=Julian A. |last5=Campos |first5=Alexus F. |last6=Kim |first6=Steven B. |title=Relationship Between Maximum Pull-up Repetitions and First Repetition Mean Concentric Velocity |journal=Journal of Strength and Conditioning Research |date=2018 |volume=32 |issue=7 |pages=1831–1837 |doi=10.1519/JSC.0000000000002431|pmid=29351165 |s2cid=23580065 }}
*{{cite journal |last1=Sánchez-Moreno |first1=Miguel |last2=Cornejo-Daza |first2=Pedro Jesús |last3=González-Badillo |first3=Juan José |last4=Pareja-Blanco |first4=Fernando |title=Effects of Velocity Loss During Body Mass Prone-Grip Pull-up Training on Strength and Endurance Performance |journal=Journal of Strength and Conditioning Research |date=2020 |volume=34 |issue=4 |pages=911–917 |doi=10.1519/JSC.0000000000003500|pmid=32213783 |s2cid=213281481 }}
*{{cite journal |last1=Sánchez-Moreno |first1=Miguel |last2=Rodríguez-Rosell |first2=David |last3=Pareja-Blanco |first3=Fernando |last4=Mora-Custodio |first4=Ricardo |last5=González-Badillo |first5=Juan José |title=Movement Velocity as Indicator of Relative Intensity and Level of Effort Attained During the Set in Pull-Up Exercise |journal=International Journal of Sports Physiology and Performance |date=2017 |volume=12 |issue=10 |pages=1378–1384 |doi=10.1123/ijspp.2016-0791|pmid=28338365 }}
{{Strength training exercises}}
{{Strength training exercises}}


{{DEFAULTSORT:Pull-Up (Exercise)}}
{{DEFAULTSORT:Pull-Up (Exercise)}}
[[Category:Bodyweight exercise]]
[[Category:Bodyweight exercises]]
[[Category:Sports biomechanics]]
[[Category:Articles containing video clips]]
[[Category:Articles containing video clips]]

Latest revision as of 10:26, 20 October 2024

A U.S. marine performing a pull-up

A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.

Pull-ups build up several muscles of the upper body, including the latissimus dorsi, trapezius, and biceps brachii. A pull-up may be performed with overhand (pronated), underhand (supinated)—sometimes referred to as a chin-up—neutral, or rotating hand position.

Pull-ups are used by some organizations as a component of fitness tests, and as a conditioning activity for some sports.

Movement

[edit]

Beginning by hanging from the bar, the body is pulled up vertically. From the top position, the participant lowers their body until the arms and shoulders are fully extended.[1] The end range of motion at the top end may be chin over bar or higher, such as chest to bar.[2]

Pull-ups are a closed-chain, compound movement involving flexion at the elbow and adduction or extension of the shoulder joint.[1][3][4] The trapezius, infraspinatus, and brachialis muscles are most active at the beginning of the pull-up; the latissimus dorsi, teres major, and biceps brachii reach peak activity during the middle of the movement, and the triceps brachii and subscapularis experienced maximum activity at the top of the movement.[5] There is similarity to the pull-down in terms of the muscle activation.[6]

A 2017 study found that pronated grip activated the middle trapezius more than the neutral grip, but that overall the muscle activation of different grip variants was similar.[7] Muscle activation is significantly different depending on whether the pull-up is completed individually or in a set without resting between repetitions, which is more efficient due to muscle and tendon stretch-shortening rebound.[8]

Overhead movements such as pull-ups reduce the subacromial space and create a risk of shoulder impingement. According to one study, the pronated grip pull-up with hands at shoulder width apart led to less risk of impingement than other variations studied.[9]

Variations

[edit]
Pull-up techniques

Pull-ups can be done with a supinated, neutral, or pronated grip; devices allow the grip to rotate during the pull-up.[10][11] The pull-up performed with a supinated grip is sometimes called a chin-up.[1][7] A pull-up may be completed using different widths of hand position; studies have found that participants freely choose a grip that is between 20 and 50 percent wider than shoulder width. A grip that is too wide could increase the injury risk or reduce the number of repetitions able to be completed due to lengthening the lever arm.[6][9]

Name Description Picture
Standard A standard pull-up
Weighted To increase the difficulty, weights are added using a dip belt, weight vest, or other means.[1] Animation of a weighted pull-up
One arm A one arm pull-up is performed by using only one arm to lift the body;[12] another variation is using only one finger.[13] Animation of a one arm pull-up
Kipping An easier version in which momentum is built by adding a glide kip swing. Kipping pull-ups have lower muscle activation in the upper body but greater activation in the lower body and core; it is possible to perform them faster and complete more repetitions before encountering upper-body fatigue.[14] Kipping pull-ups are considered high risk for injury and are a major cause of shoulder injury in CrossFit athletes.[15]
Muscle-up A pull-up that transitions to a dip; it is more difficult than a pull-up and requires significant strength and technique to execute. Originating in gymnastics, it is also popular in CrossFit where it may be performed with kipping.[16][17][18] Animation of a muscle-up
Assisted The effective weight of the participant is reduced by such means as resistance band, counterweight, or resting the feet on a surface to make the exercise easier. Assisted pull-ups can be used to increase pulling strength among those who cannot do an unassisted pull-up.[1][19] Machine
Eccentric Beginning from the top position of the pull-up, the participant gradually lowers themselves into the dead hang position. This can be used as a progression to performing a standard pull-up.[1]

Equipment

[edit]
Performing a pull-up using a joist

Pull-ups are commonly performed using a bar;[3] doorway mounted bars are sold for use in home gyms.[10] They can also be completed by grasping towels,[3] rotating handles[3][11] or gymnastics rings.[20]

Use

[edit]
31st Marine Expeditionary Unit members in a team pull-up competition.

Pull-ups are a common way to measure upper body strength, endurance, and strength-to-weight ratio.[1][21] The strength to do a pull-up is correlated with job-related tasks in some careers such as firefighting, police, and military.[21]

Pull-ups are used as a conditioning activity for many sports, especially those that require pulling strength, including rock climbing, gymnastics, rope climbing, rowing, and swimming.[1][5] They are also used by police and military to increase muscular strength among their members.[7]

Some organizations allow women to use a flexed arm hang as a substitute for a pull up in fitness tests after discovering that few female recruits could complete a pull-up. According to a 2003 study in college-age women, one third of participants were able to complete a pull-up after a twelve-week full-body strength training program.[21]

Guinness World Records

[edit]

The Guinness World Record for the most consecutive pull-ups was set by Japan Coast Guard diver Kenta Adachi in 2022 with 651 pull-ups, taking 87 minutes.[22][23] The Guinness World Record for the maximum amount of weight added to a weighted pull-up was set by David Marchante of Spain in 2016, with 104.55 kilograms (230.5 lb).[24][25]

References

[edit]
  1. ^ a b c d e f g h Ronai, Peter; Scibek, Eric (2014). "The Pull-up". Strength & Conditioning Journal. 36 (3): 88–90. doi:10.1519/SSC.0000000000000052. ISSN 1524-1602.
  2. ^ Coyne, Joseph; Tran, Tai; Secomb, Josh; Lundgren, Lina; Farley, Oliver; Newton, Robert; Sheppard, Jeremy (2015). "Reliability of pull up and dip maximal strength tests". Journal of Australian Strength and Conditioning. 23 (4). ISSN 1836-649X.
  3. ^ a b c d Snarr, Ronald L.; Hallmark, Ashleigh V.; Casey, Jason C.; Esco, Michael R. (2017). "Electromyographical Comparison of a Traditional, Suspension Device, and Towel Pull-Up". Journal of Human Kinetics (in Italian). 58 (1): 5–13. doi:10.1515/hukin-2017-0068. PMC 5548150. PMID 28828073.
  4. ^ Coombes, Jeff S.; Burton, Nicola W.; Beckman, Emma M. (2019). ESSA's Student Manual for Exercise Prescription, Delivery and Adherence- eBook. Elsevier Health Sciences. pp. 198–199. ISBN 978-0-7295-8658-0.
  5. ^ a b Urbanczyk, Caryn A.; Prinold, Joseph A. I.; Reilly, Peter; Bull, Anthony M. J. (2020). "Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques". Scandinavian Journal of Medicine & Science in Sports. 30 (11): 2205–2214. doi:10.1111/sms.13780. hdl:10044/1/81710. ISSN 0905-7188. PMID 32715526. S2CID 220796735.
  6. ^ a b Ortega-Rodríguez, R.; Feriche, B.; Almeida, F.; Bonitch-Góngora, J.; Padial, P. (2021). "Effect of the Pronated Pull-Up Grip Width on Performance and Power-Force-Velocity Profile". Research Quarterly for Exercise and Sport. 92 (4): 651–658. doi:10.1080/02701367.2020.1762835. PMID 32669057. S2CID 220581421.
  7. ^ a b c Dickie, James A.; Faulkner, James A.; Barnes, Matthew J.; Lark, Sally D. (2017). "Electromyographic analysis of muscle activation during pull-up variations". Journal of Electromyography and Kinesiology. 32: 30–36. doi:10.1016/j.jelekin.2016.11.004. ISSN 1050-6411. PMID 28011412.
  8. ^ Vigouroux, L.; Cartier, T.; Rao, G.; Berton, É. (2022). "Pull-up forms of completion impacts deeply the muscular and articular involvements". Science & Sports. 38 (2): 150–160. doi:10.1016/j.scispo.2022.03.006. S2CID 251114906.
  9. ^ a b Prinold, Joe A. I.; Bull, Anthony M. J. (2016). "Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes". Journal of Science and Medicine in Sport. 19 (8): 629–635. doi:10.1016/j.jsams.2015.08.002. ISSN 1440-2440. PMC 4916995. PMID 26383875.
  10. ^ a b "The Best Pull-Up Bars". The New York Times. 22 February 2021. Retrieved 1 October 2022.
  11. ^ a b Youdas, James W.; Amundson, Collier L.; Cicero, Kyle S.; Hahn, Justin J.; Harezlak, David T.; Hollman, John H. (2010). "Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-Pullup™ Rotational Exercise". The Journal of Strength & Conditioning Research. 24 (12): 3404–3414. doi:10.1519/JSC.0b013e3181f1598c. ISSN 1064-8011. PMID 21068680. S2CID 22237474.
  12. ^ Miller, Delaney (19 September 2022). "How to do a One-Arm Pull-Up". Climbing. Retrieved 24 September 2022.
  13. ^ "Magnus Midtboe's Training: One-finger Pull-ups". Climbing. 7 December 2011. Retrieved 24 September 2022.
  14. ^ Dinunzio, Christopher; Porter, Nathaniel; Van Scoy, John; Cordice, Derrick; McCulloch, Ryan S. (2019). "Alterations in kinematics and muscle activation patterns with the addition of a kipping action during a pull-up activity". Sports Biomechanics. 18 (6): 622–635. doi:10.1080/14763141.2018.1452971. PMID 29768093. S2CID 21699036.
  15. ^ Nicolay, Richard W.; Moore, Laura K.; DeSena, Tyler D.; Dines, Joshua S. (2022). "Upper Extremity Injuries in CrossFit Athletes—a Review of the Current Literature". Current Reviews in Musculoskeletal Medicine. 15 (5): 402–410. doi:10.1007/s12178-022-09781-4. ISSN 1935-9748. PMC 9463423. PMID 35867271.
  16. ^ Matal, Megan A.; Barez, Fred; Lee, John; Wagner, David (2013). "Factors Contributing to Spiral Humerus Fracture During Muscle-Up Exercise". Proceedings of the ASME 2013 International Mechanical Engineering Congress and Exposition. Volume 3A: Biomedical and Biotechnology Engineering. doi:10.1115/IMECE2013-62643. ISBN 978-0-7918-5621-5.
  17. ^ Friedman, Michael V.; Stensby, J. Derek; Hillen, Travis J.; Demertzis, Jennifer L.; Keener, Jay D. (2015). "Traumatic Tear of the Latissimus Dorsi Myotendinous Junction: Case Report of a CrossFit-Related Injury". Sports Health: A Multidisciplinary Approach. 7 (6): 548–552. doi:10.1177/1941738115595975. PMC 4622375. PMID 26502450.
  18. ^ Walker, CW; Brunger, A.; Tucker, S.; Lee, R. (2017). "Comparison of Muscle Activity During a Ring Muscle Up and Bar Muscle Up". International Journal of Exercise Science: Conference Proceedings. 11 (5).
  19. ^ Johnson, Doug; Lynch, James; Nash, Kedren; Cygan, Joe; Mayhew, Jerry L. (2009). "Relationship of Lat-Pull Repetitions and Pull-Ups to Maximal Lat-Pull and Pull-Up Strength in Men and Women". The Journal of Strength & Conditioning Research. 23 (3): 1022–1028. doi:10.1519/JSC.0b013e3181a2d7f5. ISSN 1064-8011. PMID 19387371. S2CID 24597041.
  20. ^ Anderson, Wm G. (1932). "Comments on the "Push-Up and Pull-Up"". Research Quarterly. American Physical Education Association. 3 (1): 81–84. doi:10.1080/23267402.1932.10761532.
  21. ^ a b c Flanagan, S. P.; Vanderburgh, P. M.; Borchers, S. G.; Kohstall, C. D. (2003). "Training College-Age Women to Perform the Pull-Up Exercise". Research Quarterly for Exercise and Sport. 74 (1): 52–59. doi:10.1080/02701367.2003.10609064. PMID 12659476. S2CID 11511920.
  22. ^ Shimbun, The Yomiuri (28 May 2022). "Coast Guard diver sets Guinness Record for consecutive pull-ups". japannews.yomiuri.co.jp. Retrieved 24 September 2022.
  23. ^ "Most consecutive pull ups". Guinness World Records. 4 March 2022. Retrieved 24 September 2022.
  24. ^ "Heaviest weighted pull up (male)". Guinness World Records. Retrieved 24 September 2022.
  25. ^ Shiffer, Emily (12 March 2020). "Watch These Guys Try to Break the Unofficial Weighted Pull-Up World Record". Yahoo News. Retrieved 24 September 2022.

Further reading

[edit]
  • Beckham, George K.; Olmeda, Joshua J.; Flores, Alexandra J.; Echeverry, Julian A.; Campos, Alexus F.; Kim, Steven B. (2018). "Relationship Between Maximum Pull-up Repetitions and First Repetition Mean Concentric Velocity". Journal of Strength and Conditioning Research. 32 (7): 1831–1837. doi:10.1519/JSC.0000000000002431. PMID 29351165. S2CID 23580065.
  • Sánchez-Moreno, Miguel; Cornejo-Daza, Pedro Jesús; González-Badillo, Juan José; Pareja-Blanco, Fernando (2020). "Effects of Velocity Loss During Body Mass Prone-Grip Pull-up Training on Strength and Endurance Performance". Journal of Strength and Conditioning Research. 34 (4): 911–917. doi:10.1519/JSC.0000000000003500. PMID 32213783. S2CID 213281481.
  • Sánchez-Moreno, Miguel; Rodríguez-Rosell, David; Pareja-Blanco, Fernando; Mora-Custodio, Ricardo; González-Badillo, Juan José (2017). "Movement Velocity as Indicator of Relative Intensity and Level of Effort Attained During the Set in Pull-Up Exercise". International Journal of Sports Physiology and Performance. 12 (10): 1378–1384. doi:10.1123/ijspp.2016-0791. PMID 28338365.
Retrieved from "https://en.wikipedia.org/enwiki/w/index.php?title=Pull-up_(exercise)&oldid=1252215445"