Pull up is my favourite exercise in the world. Many people can't do even a single pull up, so doing plenty of those is really impresive. Pull up is the best exercise when it comes to training your latisimus dorsi (lats) muscles. Even many weightlifters chose pull ups over weights (lat pulldowns) when they want to train their lats. So, if you want to build strong upper body, especially back and arms and a firm, strong grip, pull ups are the way to go. There are many different variations to pull up, and we've got them here, so be sure to check them out later if you already mastered the basic pull up, which is not a simple thing.

 Preparation:
Grab the bar with your arms full extended. Hands should be at shoulder width. Bar can be held with overhand grip.

Execution:
Begin the exercise by bending the elbows and pulling yourself up until your chin is over the bar. Hold this position for a second and slowly lower your body back to dead hang.

Muscles involved:
Back (lats), biceps, shoulders (posterior part), forearms.










Remember not to kip or swing to gain momentum while doing the exercise. Try to eliminate this as soon as possible, as it may turn into a habbit and will be hard to unlearn. Don't drop your body rapidly after your chin is over the bar because this may lead to injuries. Also, try to engage your abdominal muscles during the exercise. Exercise should be performed on a bar or gymnastic rings. Exhale as you pull your body up and inhale when you lower yourself back.
Pull ups put the major focus on your back muscles (lats) because of the pronated grip. For many athletes, pull ups seem to be harder than chin ups (underhand grip). It is recommended to put your thumb over the bar while doing pull ups.

The most non-stop pullups record was set by Jan Kareš from Czech Republic in 2010. He managed to perform 232 pull ups without stopping.