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Pull-Up or Straight-Arm Pull

STRENGTH TRAINING CIRCUIT, STATION 5: PULL-UP OR STRAIGHT-ARM PULL

PULL-UP

Purpose: This exercise develops the ability to pull the body upward while hanging (Figure 9-39).

Starting Position: Extended hang using the overhand grip.

Cadence: MODERATE

Count:

  1. Keeping the body straight, pull upward with the arms until the chin is above the bar.
  2. Return to the starting position.
Figure 9-39. Pull-up

Check Points:

  • Throughout the exercise, keep the feet together.
  • Throughout the exercise, keep the arms shoulder-width apart, palms facing away from the body, with the thumbs around the bar.

Precaution: N/A

Movement to Station 6: Run.

STRAIGHT-ARM PULL

Purpose: This exercise develops the ability to initiate the pull-up motion and maintain a contraction in the extended hang position (Figure 9-40).

Starting Position: Extended hang using the overhand grip.

Cadence: MODERATE

Count:

  1. Keeping the body straight, pull the body upward using the shoulders and back muscles only.
  2. Return to the starting position.
Figure 9-40. Straight-arm pull

Check Points:

  • Throughout the exercise, keep the arms shoulder width, palms facing away from the body, with the thumbs around the bar.
  • Throughout the exercise, keep the elbows straight, but not locked.
  • On count 1, pull the body up by engaging the shoulder muscles (squeeze the shoulder blades together).

Precaution: N/A

Movement to Station 6: Run.

George N.
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