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Basic 5 · Physical Education · Strength

Pull-Ups for Upper-Body Strength

In this topic you will perform continuous pull-ups to build upper-body strength.

By the end of these notes you should be able to:

  • Explain muscular strength
  • Perform pull-ups with correct technique
  • Use modified pull-ups to build strength

What you already know

  • Fitness activities

Copy everything that has a blue line on its left into your notebook. The other parts are for reading.

Strand
Physical Fitness
Sub-strand
Strength
Indicator
B5.3.2.3.2 – Perform continuous pull-ups

Introduction

Climbing a tree, lifting a bucket of water and pulling yourself onto a wall all need upper-body strength. Pull-ups are a simple exercise to build it.

1. Muscular Strength

Muscular strength: The ability of a muscle to exert force against resistance.

Pull-ups strengthen the muscles of the back (latissimus dorsi), the arms (biceps) and the shoulders. Strong upper-body muscles help in climbing, throwing, swimming and gymnastics, and protect the body from injury.

2. Technique for a Pull-Up

  1. Grip a secure bar with hands shoulder-width apart, palms facing away (overhand grip).
  2. Hang with arms straight and feet off the ground.
  3. Pull your body up until your chin is above the bar.
  4. Lower yourself slowly until your arms are straight again.
  5. Repeat without swinging or kicking.
A pupil hanging from a bar and pulling up until the chin is above the bar
Figure 1: The pull-up Draw the two positions of a pull-up.Illustration: Sirbus

3. Modified Pull-Ups

Many pupils cannot do a full pull-up at first. These easier versions build strength:

Modified pull-ups
ExerciseHow to do it
flexed-arm hanghold yourself with your chin above the bar for as long as possible
negative pull-upjump to the top position and lower yourself slowly (3–5 seconds)
low-bar (inclined) pull-uplie under a low bar with feet on the ground and pull your chest to the bar
partner-assisted pull-upa partner supports your feet or legs to help you up

4. Recording Progress

Count how many pull-ups (or seconds of flexed-arm hang) you can do with good form. Record the number each week. Rest one to two minutes between sets. Your muscles grow stronger when you exercise and then rest.

Safety: Use a strong, secure bar that does not move. Place a mat below. Do not swing or drop suddenly. Dry your hands to avoid slipping.

New words

muscular strength
A muscle's ability to exert force.
resistance
A force a muscle works against.
overhand grip
Holding the bar with palms facing away.
repetition
One complete movement of an exercise.
set
A group of repetitions.
modified
Changed to make easier.

Summary

  • Pull-ups build back, arm and shoulder strength.
  • Pull until the chin is above the bar, then lower slowly.
  • Use modified pull-ups to build strength.
  • Use a secure bar and a mat; record progress weekly.

Class activity: Strength Stations

  1. Rotate through flexed-arm hang, negative pull-ups and low-bar pull-ups.
  2. Do two sets at each station.
  3. Record your best result.

You need: Low secure horizontal bar, Woven safety mat, Pull-up count cards

Exercises

Answer in your exercise book first, then check your answers.

  1. 1. Pull-ups mainly strengthen the…

    • A. upper body
    • B. toes
    • C. ears
    • D. eyes
    Show answer
    Answer: upper bodyBack, arms and shoulders.

  2. 2. In a full pull-up, pull until your…

    • A. chin is above the bar
    • B. feet touch the bar
    • C. head hits the bar
    • D. knees reach the bar
    Show answer
    Answer: chin is above the barThat is a full repetition.

  3. 3. Holding the bar with palms facing away is the…

    • A. overhand grip
    • B. underhand grip
    • C. fist grip
    • D. no grip
    Show answer
    Answer: overhand gripStandard pull-up grip.

  4. 4. A mat should be placed under the bar.

    • A. True
    • B. False
    Show answer
    Answer: TrueFor safety.

  5. 5. Swinging and kicking make a pull-up correct.

    • A. True
    • B. False
    Show answer
    Answer: FalseUse controlled movement.

  6. 6. One complete movement of an exercise is a ______.

    Show answer
    Answer: repetitionSeveral make a set.

  7. 7. Describe two modified pull-ups.

    Show answer
    Answer: Flexed-arm hang and negative pull-ups (or low-bar, assisted).Any two.

  8. 8. Why should you rest between sets?

    Show answer
    Answer: Muscles need time to recover so they can work again with good form and grow stronger.Recovery.

Homework

  1. Do a flexed-arm hang (on a safe bar or tree branch with an adult) and record your time.