Toned muscles, particularly biceps, shoulders, and abs, are essential for looking like a Greek god. All of this can be accomplished by using the pull-up bar. Here are four of the best pull-up exercises you can perform at the gym or at home, without further ado:
Of course, the fundamentals are crucial. The classic pull-up is a perfect upper-body exercise that works your back muscles, arms, and heart while keeping your body stabilised by engaging your abs.
- With your elbows straight and palms facing down, hang from a pull-up rope.
- The grip should be slightly wider than shoulder width.
- Maintain a tight heart, a raised chest, and back shoulders.
- Pull yourself up to the point that your chest meets the bar.
- Return to the starting point by slowly lowering yourself.
Start with three sets of three reps, and try to keep yourself up for at least 20 to 30 seconds. Pull yourself up using both arms equally and only your power rather than momentum. Consider it cheating; you want the motions to be monitored so you can work the muscles properly.
Around the world Pull-Ups
You’re good to go around the world once you’ve mastered the classic pull-up! Or, at the very least, do the around-the-world pull-up on the pull-up bar!
- With your grip a little wider than shoulder-width, hang from the pull-up rope.
- Make sure your abs are solid and your shoulders are back.
- As your chin hits the top point, pull yourself to the right and return to the middle of the bar.
- When you return to the centre starting point, continue to move leftward in a circular motion.
To keep the workout balanced, do one set in one direction and another set in the opposite direction.
Vertical Knee Raises
The vertical knee raise is one of the best ab exercises you can perform, and it’s also one of the easiest.
- Grab the pull-up bar with your hands slightly wider than shoulder width.
- Straighten your hips and knees, holding your feet off the ground a bit.
- Maintain a pelvic tilt while keeping your core close.
- Slowly lift your knees towards your shoulders until your thighs are parallel to the ground.
- Raise your knees until they’re just above your hips or parallel to the ground, then slowly drop them down to the starting point.
When you lift your feet, exhale and inhale when you lower them. Make sure the movements are deliberate and controlled; simply lowering your knees will result in less muscle work.
If you’re new to the exercise and find it difficult to lift your knees, simply raise them as high as you can safely raise them – this exercise does not put any pressure on your back. Bring them up to a little higher than hip level only when you’re more relaxed.
Two sets of 12 to 20 reps are recommended.
Hanging Leg Raises
Hanging leg raises are an excellent abdominal workout for the lower abs.
- With your hands shoulder-width apart, grab the pull-up rope.
- Pull your shoulders back and down and keep your abs tight.
- Lift the legs gradually until they are parallel to the ground.
- Straighten your legs.
- Return the legs to the starting place slowly.
This is one of the best abdominal exercises you can perform, and you should keep your movements monitored to ensure that you’re working your muscles effectively.
Work On Your Form
As with every workout, it’s important to pay attention to your shape so you can get the most out of it while also avoiding straining muscles you shouldn’t be.
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