动作要领
Grab the bar with an overhand grip slightly wider than shoulder width.
Hang with your arms straight and your core braced.
Pull your shoulder blades down, then drive your elbows toward your ribs.
Pull until your chin clears the bar.
Lower yourself slowly until your arms are fully straight again.
要点提示
- Use an assisted machine, a band or slow lowering reps to build up to full reps.
- Keep your legs still and slightly in front of you to avoid swinging.
- Think of pulling the bar down to your chest.
常见错误
- Kicking or swinging to get over the bar.
- Stopping short at the bottom instead of reaching straight arms.
- Craning your neck to get your chin over the bar.
在 Bulky 中记录 Pull Up
把它加入训练计划，记录每一组，查看你的进步。网页版今天即可免费使用 — iOS 和 Android 应用即将推出。