Learn how to do pull ups the right way to avoid injuries

Pull ups are a great exercise to build your strength. However, it can only benefit you if you know how to do pull-ups the right way!
how to do pull ups
Learn how to do pull ups the right way to avoid injuries. Image Courtesy: Pexels
Arushi Bidhuri Published: 8 Dec 2022, 03:30 pm IST
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You walk into the gym, and you see someone doing pull ups! Ah, what to do with this dreadful exercise? While it may seem like the easiest of exercises to do in the morning, it can be difficult to do for most people. If you are someone who doesn’t on how to do pulls ups the right way, worry not! We have you covered.

Pull ups may seem daunting until you know how to do them the right way! If you’re ready, scroll down and learn the steps to ace pull-ups like a pro.

What are the benefits of doing pull-ups?

Whether you are new or a pro, doing pull ups regularly can be beneficial for you. Studies have shown that performing a pull up is one of the best exercises that help strengthens the back muscles. It also improves strength in your arms and shoulder muscles. Since the grip is vital to do a pull up, it will naturally improve your grip strength.

how to do pull-ups
Know the benefits of performing pull ups the right way. Image Courtesy: Freepik

If you’re thinking that doing pull ups only helps strengthen the upper body, you’re wrong. In fact, it has been proven that performing these can improve overall strength and even provide promote bone and cardiovascular health.

Pull ups are a part of strength training and the 2020 review of studies published in the American Journal of Lifestyle Medicine found that strength training is beneficial for your mental health. It reduces anxiety, improves cognitive function, and wards off anxiety and depression.

How to do pull ups correctly?

Here’s a step-step guide to ace pull ups:

Step 1

Leap up and grab the bar with your hands, and your hands facing front and about shoulder-width apart.

Step 2

Extend your arms over your head, thrust your chest forward, and gently arch your back. This will be the initial position.

Step 3

Exhale as you pull yourself toward the bar using the strength of your back until the bar is at your chest.

Step 4

While taking a breath in, slowly lower yourself to the beginning position. This will complete one rep.

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Step 5

Do a few reps if you are a beginner, then increase the count to 25.

Tips for beginners:

Don’t be hasty when it comes to trying to pull up your body! If you are new to this exercise, it is best to seek advice from a professional trainer who will guide you through the exercise. Here are a few things you should keep in mind when performing pull-ups:

  • Take help from a friend and ask them to hold your feet or legs to avoid injuries.
  • Work on your upper body strength regularly to ace pull-ups.
  • Leave the bar and get down slowly as soon as you start losing grip.
How to do pull ups
Know how to do pull ups the right way. Image Courtesy: Freepik


While pull ups may seem like an easy and straightforward exercise, they are not! This exercise requires a lot of upper body strength and the right technique that will help you avoid injuries. If you are a beginner, make sure you’re taking someone’s help to hold your legs to avoid falling. Lastly, do talk to a professional trainer before doing pull ups.

Having said that, make sure you give pull ups a try, as they will help you tone and strengthen your body!

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About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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