Straight Up Pull-Up
Exercise for Shoulders, Back and Biceps
This straight up pull-up exercise
with hands on the handles to the side trains the shoulders and
back more along with the biceps. It will also
work out the chest, core and glutes. By changing the angle at which you
pull yourself up (how you grasp the handles with your hands), you can
focus on different upper body muscles, and on
each of them slightly differently, thus creating exercise variation.
Using a more forward pull-up with your hands on the handles more in
front of you, you can perform the pull-up exercise to focus
more on your chest,
as a chest exercise.
I prefer to do this exercise using bars that offer a variety of handles
with different angles such as the HammerStrength workstation shown in
this video. I will do this straight up pull-up using a wide and medium
grip. You can also do a close-grip as well.
Method of Performance
Find a convenient way
to reach the handles. I like to use the removable side bars to stand on
and then reach for the handles very easily and safely.
Grab the widest
handles for the wide grip with your palms facing away from you as well
as keep your hands on the handles and your arms at your sides or as
close as you can. This will allow you to pull yourself straight up.
Having the hands more in front of you will pull you up more from the
front and that is not what you should be doing for this exercise.
straight up as far up as you can go then lower yourself as far down as
you can while still maintaining a slight bend in your elbow.
Repeat for the
number of sets. I like to do 4 sets of 10 to 12 repetitions. For the
later sets 8 -10 reps are fine.
Remember to breathe.
Breathe out as you pull up and breathe in as you lower yourself.
Same way to do this exercise as the wide pull-up except the palms of
the hands will face at an angle towards each other or more inwards.
Stretch the lats and shoulders in between sets to maintain flexibility
and prevent the “next day muscle soreness”.
By slowing down your pull-ups you can add in increased resistance