Artist: microgen

Pull-ups: The most common mistakes

by John Harrs Fitness

Pull-ups are a classic and effective exercise that we should all be able to do. As a woman you should be able to do at least 1-3 in the underhand grip, as a man 3-5. But the fact that today many do not manage a single one, testifies to the impoverishment of our physical abilities. For our ancestors, who had to do a lot of physical work, it was still quite normal to be able to pull yourself up on something and was part of everyday life. Today, due to desk work and laziness, many do not even have the ability to perform ONE simple pull-up correctly. Acute need for action! You will see how quickly this exercise will have a positive effect on your upper body strength.

Mistake 1: Start with weights right away

You should know your limits in order to be able to expand them. Before you don't manage to do at least 10-15 pull-ups correctly without additional weights, you should focus on your own body weight.

Mistake 2: Pulling up your shoulders

Bad, bad, because this mistake will quickly give you neck pain, so exactly the opposite of what you want to achieve. If you are still at the beginning of your training career or are unsure, you should consult a personal trainer who will show you exactly what you need to pay attention to in order to fix your shoulders properly. You should declare these basic rules to be your personal training credo. This includes, for example, always keeping your gaze straight so as not to put the wrong strain on your neck.

Mistake 3: Working without a plan

You should set yourself a training plan that you can stick to. As soon as you find it easy to do more than 10 pull-ups, you should slowly increase the weights. To do this, start with the lat pulldown. This way you can keep increasing and get the most out of the workout.

Artist: Jun

Mistake 4: Momentum

If you get momentum, you're cheating yourself. Of course you can do more pull-ups with momentum, but it doesn't do anyone any good, except maybe your ego. Every part of the movement must be performed in a controlled manner. This also means that the elbows are never 100% extended and you never sag, but always remain in tension.

Mistake 5: Wrong grip

The grip should always be shoulder width.

Sometimes it's hard to judge yourself, so it's best to ask a trainer to observe your pull-ups. Once you know your mistakes, you can work on them and increase your effectiveness.

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