Beginners Pull Up Workout – The Best Way to Exercise Your Triceps, Biceps, Shoulders, Lats and Chest

The military, law enforcement, fire fighters, EMTs, and other fast-paced professions all use the pull up / chin up as a central component of their workouts.  The pull up is a symbol of strength and being able to do one indicates that a person has a well-developed set of muscles that are critical to looking good and performing functional work.  In this article, you will learn all about the pull up, its variations, and how you can work this great muscle-building exercise into your routine.  Best of all, the information is free and you don’t need any fancy equipment.

The Basics

To perform a strict pull up you need to grab your bar with your palms facing towards you.  If you choose to have your palms face away from you beware that the exercise is more difficult.  From a completely still hanging position (feet off the ground), pull yourself upwards using your lats and your arms.  Pull until your chin is above the bar and then lower yourself down.  That is one complete repetition.  Do not swing or kick your feet.  Though swinging (called kipping) can be effective, it is not a component of a strict the movement.

Working Up to Your First Complete Repitition

Getting to your first pullup can be a difficult road.  Most gyms offer equipment that assists you, but not only are those machines unnecessary, but they are ineffective.  There are two exercises that will help you get to your first pull up.

The Negative

This one is easy.  Get a box and place it below your bar.  Grab hold of your bar and get yourself in the top position (chin over bar).  Slowly, without your feet touching the box, lower yourself down.  Rinse and repeat.  This exercise will help you build the strength you need to get a pull up.

The Row

Find a bar that is height-adjustable in some manner.  The bars in a Smith Machine or a Power Rack are good.  Position the bar at your neck level.  Grab hold of the bar and swing your feet under it so that you are hanging on to the bar with your hands and your feet are in front of you on the ground.  Now, pull your upper body up to the bar and lower yourself down.  Repeat in sets of five.  After this becomes easy, lower the bar and continue.  Eventually, you can even elevate your feet.

These two exercises will get you on your way to the ripped upper body you want and your first chinup.  Remember, this movement is a great exercise because it works prominent muscles in your body that not only help you feel strong, but also make you look good.  These workouts, with a few modifications, can easily be done in the comfort of your own home.


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