Overhand Pull-up

Directions:

Preperation/body position

1. If needed, find a suitable platform to stand on so that you can reach the bar.
2. Grasp the bar with an overhand shoulder width grip.
3. Hang free from the bar, arms fully extended.
4. Bend knees if there is not enough clearance.

Excution/Movement

1. Pull body up, so that neck reaches the bar level.
2. After peak contraction, slowly control body back to beginning position, so arms are full extended.
3. Repeat for desired number of repetitions.

Comments

The pull up effectively stimulates the latissimus dorsi, via shoulder adduction. Many other muscles are recruited during the execution also, making the pull up an effective exercise to stimulate the back.

Weight can be added by using a dipping/chinning belt, increasing the resistance. For those who can not perform the pull up, the assisted pull up or pull down station will be a wise choice to build up strength needed to complete bodyweight pull ups. Another method is to only performed the eccentric phrase of the exercise, commonly known as ‘negatives’. Simply start at the top of the exercise and slowly lower yourself through the eccentric phrase of the exercise, then quickly aid yourself back to the top, and repeat. This method is a good progression method to build strength in the target muscles when full repetitions can yet not be performed.

A partner can stand close during the execution, and aid in the latter reps if you struggle by pushing up on feet or legs.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.