Pull-ups are one of the best full-body work outs you can perform. They develop your back and shape your torso, making your waist look smaller. They can be tricky and very difficult to master but like with everything else, practice makes perfect.
Here is a step-by-step guide on how to do them properly:
Step 1: Find a Bar
This will be your tool. Gyms have pull up bars but you can also find them at local parks or even purchase one to fit in the doorjamb of your bedroom. There are also a number of exercise machines or tools on the market, such as the Perfect Pull-up. [1]
Step 2: Grip it
Grab the bar with an overhand grip—palms facing away from you—with your hands slightly wider than shoulder-width apart.
If possible, set the bar high enough so that your feet don’t touch the ground when you hang, that way you won’t have to concentrate on keeping your feet off the ground.
Step 3: Pull yourself up
Relax your hips and legs, and then—using your back, shoulders, and arms—pull yourself up until your chin rises above the bar.
To make things easier, bend your legs and cross your feet, this will keep you from swinging and will keep you balanced.
Step 5: Lower yourself back down
Slowly lower yourself back down until your arms are nearly straight.
If you want to increase the number of muscles in your back that you work out simply spread your hands wider on the bar.
Step 6: Repeat, repeat, repeat
Only quit when you’re unable to pull yourself up any more. Chances are, at the beginning you will only be able to do 1 or 2, but as your back muscles develop try to do 3-4 sets of 10 to 12 repetitions.