HOW TO...PULL

ALEXA TOWERSEY shares her essential tips on how to pull. And she means chest to bar, not women. Although, it definitely won't harm your chances when it comes to the latter...

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You can't really consider yourself fit if you can't do a pull-up-sorry, but that's just the way it is. Regardless of the amount of bullshit, conflicting information and "functional" buzzwords being thrown around in the fitness industry, every coach recommends them, and that's a pretty good sign you should be doing them too. Why are they so awesome? Not only will you develop a back worthy of a muscle on Muscle Beach, but by developing and strengthening the lats, you'll improve on every other lift that you do including squats and deadlifts.

BACK TO BASICS

Stuff you need to know

What's involved?

The primary muscles working in the pull-up are the lats, biceps, and rear deltoids. These guys get help from numerous synergists including the forearm flexors, elbow flexors, rhomboids, teres major, external rotators, and trapezius; even the core and legs, to a lesser degree.

Mobility

Doesn't matter how strong your back is, if you don't have good shoulder and elbow mobility, not only will you be fighting your own bodyweight but you'll also be contending with the opposing pull of some pretty meaty muscles. I always start my upper body training sessions with some shoulder and chest opening drills - foam rolling the lats and thoracic spine and trigger pointing the pec minor can be helpful.

Don't be a fat bastard