Food & Fitness Friday: PULLUPS

A pullup is an upper body strength training exercise.

To perform a pullup, you start by hanging onto a pullup bar with your palms facing away from you and your body extended fully. You then pull yourself up until your chin is above the bar. Pullups are different than a chinup. With a chinup, your palms and hands face toward you.

The pullup is considered an advanced exercise. It’s more difficult than the chinup. But the pullup can be modified or done on an assisted machine for beginners, and you’ll still get benefits from these variations.

1. Strengthen the back muscles

The pullup is one of the most effective exercises for strengthening the back muscles. Pullups work the following muscles of the back:

Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade

Trapezius: located from your neck out to both shoulders

Thoracic erector spinae: the three muscles that run along your thoracic spine

Infraspinatus: assists with shoulder extension and is located on the shoulder blade

2. Strengthen the arm and shoulder muscles

Pullups also strengthen the arm and shoulder muscles. By performing pullups regularly, you’ll work the forearms and shoulders. If you’re looking to improve your strength in these areas, you should perform pullups regularly.

If you can’t perform the full pullup, doing them assisted or just getting in the position (hanging from the bar) can increase your strength as you work up to the complete movement.

3. Improve grip strength

Pullups also help improve grip strength. Grip strength is important if you lift weights.

It also can improve performance in many sports like golf, tennis, rock climbing, and bowling.

In your everyday life, a strong grip is also important for performing tasks like opening jars, walking your dog on a leash, carrying groceries, and shoveling snow.

4. Improve overall body strength and fitness level

Strength or resistance training can increase your overall fitness level. When you’re performing a pullup, you’re lifting your entire body mass with the movement. This can greatly improve your body strength and even improve your health.

Studies show that strength training is important for promoting bone development and enhancing cardiovascular health.

Strength train with exercises like pullups two to three times a week for best results.