THE GREAT DEBATE
Three kinds of pull-ups are commonly seen in the gym. Know the pros and cons of each before you let anyone change your pull-up form. DEAD-HANG PULL-UP At the bottom of the pull-up, you fully relax all your shoulder and back muscles, and pause. From there, you pull up. PROS You’re using a full range CONSTANT-TENSION This is the gold standard pull-up; you maintain tension in your back at the bottom. PROS You get to strengthen KIPPING PULL-UP A version in which your shoulders swing forward and snap back, building momentum to propel you upward. of motion, which means you get a good stretch on all your back muscles. The pause minimizes cheating.
CONS You’re leaving your shoulder ligaments vulnerable to strains. your back and arms while keeping your shoulder ligaments safe.
CONS The move is far harder than it looks; eight good constant-tension pull-ups can challenge most fit guys.
PROS This one will challenge your endurance while still helping you develop upper-body strength.
CONS If your shoulder stability isn’t flawless, you’ll easily hurt your shoulders. Think twice before doing this.