6 Benefits Of Pullups

Benefits of Pullups

There are many benefits of pullups. I could go on about the importance of this exercise all day, but today I’m going to talk about the top 6 benefits and I’m also going to give you a few tips on how to do more pullups.

Benefit #1: Convenience

Pullups are one of the most convenient exercises around. You can do them pretty much anywhere. All you need is a bar and your body.

When I first started working out as a teen, I used a random metal pole that I found in the garage and hung it my laundry room. Voila!

Side Note:  Don’t use a random metal pole. You can buy an inexpensive pullup bar that latches safely onto your door frame. Click here to buy an awesome pull up bar that you can use anywhere.


Benefit #2: Fundamental Compound Upper-body Exercise

Compound exercises are important because they target multiple muscle groups.

No doubt you know how important squats are for your legs, well think of it this way – Pullups are to your upper body what squats are for your lower body.

There is no other excise that will make your upper body grow quite like pullups. Specifically, pullups do a great job of targeting the back and biceps. If you want a V-taper physique, pullups are a must!

Benefit #3: Easily Increase Intensity

Regularly increasing the intensity of your workouts is one of the secrets to building muscle.

Some exercises require you to get fancy with your workouts in order to increase the intensity, but not pullups.

You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.


Benefit #4: Many Variations

One of the best benefits of pullups is that there are so many different variations of the pullup.

The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.

My favorite variation is the regular ole’ fashioned wide, overhand pullup. This is the best variation for getting your lats to grow nice and wide.

Some other good variations are close grip pullups , and reverse grip pullups (also known as chinups).

I find that all of these variations do a great job of targeting my back, but reverse grip pullups (chinups) place more emphasis on the biceps.

I noticed a lot of progress in my bicep development once I started doing chin ups. So if you want big arms, make sure you’re doing chin ups


Benefit #5: Grip Strength

If you’re a serious bodybuilder, than having good grip strength is a must. Fortunately, pullups are the perfect exercise for strengthening your grip.


Benefit #6: Fat Loss

It’s not quite like running on a treadmill or jumping rope, but pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or  super-set your pullups with another exercise.

That’s it. Those are my top 6 benefits of pullups.

Below you can find a list of pullups tips that should help you out in your quest to build a bigger upper body and do more pullups.

3 Tips For Doing More Pullups:

1. Pullups are superior to pull downs – Go to the gym any day of the week and I guarantee your chances of finding a free pull up bar is much higher than finding a free pull-down machine.

People are lazy these days, they would rather do what’s easy and comfortable than what’s hard, but more beneficial.

Pull downs are O.K. but they should be added to supplement your pull ups, not replace them.


2. Assisted pull ups are superior to pull downs – Get out of your comfort zone. Even if you can’t do a pullup, try ditching the pull-down machine for the assisted pullup machine.

It’s not as embarrassing as you think. Each week you’ll make a little bit of progress and before you know it, you won’t have to use the assisted pull up machine. You’ll be able to do a real pullup.


3. Even if you can only do 1 or 2 pullups, do it – Practice makes perfect. If you can only do 1 or 2 pullups, but decide never to do them, how will you ever reach 10 pullups?

Stop making excuses and start doing pull ups. When I could only do 1 or 2 pullups I would perform 3-4 sets of assisted pull ups, and then do a couple of sets of body weight pullups,, even though I could only do 1 or 2.


P.S. – You can do pulls ups anywhere with a pullup bar that latches onto your door frame. Click here to buy the pull up bar I use to workout at home.

About the Author

Anthony Myers
My name is Anthony. I'm the main author of MuscleClass.com. Download my $77 muscle building course for free here - > Click here to download

15 Comments on "6 Benefits Of Pullups"

  1. What do you think about doing pull ups every 2nd day continuously never breaking that cycle?

    • I think it’s a good idea. If you’re worried about overtraining, I’ve never personally experienced over training or knew any one who has. I prefer to hit my muscles multiple times per week with high volume, it’s always worked well for me.

  2. Pull ups make me laugh before I do them. I look forward to doing them every Monday Wednesday and Friday because I can see the benefits and feel the benefits after each day. Every week I am able to do more reps. I mix it up by using different hand placements each set and I keep doing them until I cannot do a single rep.

    My whole upper body glows instead of feeling sore and the next day between pull up days after my second meal of the day my whole body tightens, has definition and though I never do my abs, I can see them from doing pull-ups. I am also about an inch taller because my posture is more upright. I can’t slouch now, the muscle I have developed from pull-ups has made it impossible, the body automatically keeps in a correct posture.

    What else, the pull-ups sculpt the upper body in a symmetrical way – all the muscles at the same time – whereas free weights develop parts of the body faster or slower than other parts which you notice in a mirror. When you put a shirt after 2 months of pull-ups, people can see your shape, the shirt fits perfectly – whereas after using free weights the shirt can be tight in the chest and loose on the shoulders, or tight on the back and loose in the chest and so on.

    Everybody found pull-ups HARD at first. Like Anthony says, even if you can only do 1 or 2, doing just one at random times of the day will very quickly lead to two being done at random times of the day.

    You can actually build your whole body into a brick out-house doing just pull-ups, chin-ups and squatting down and up while holding something heavy in your arms … a body with no major body fat and one which is stronger than any man who cannot do pull-ups.

    Instead of using weighted pull-ups I spread my arms further instead. Many people take the easier option of using a weight belt instead of the harder option with more benefits. Instead of using a weight belt you can also do one arm pull-ups instead (you have just doubled your load). If you are at the stage where you want to use a weight belt, you can do at least one pull-up using just one hand … and you can work getting that to 2 pull-ups using one hand and so on.

    The most important thing about pull-ups is that you LOOK STRONG in no time and everybody knows you are strong if you lift your body weight repeatedly because they can’t do it once. I weigh 260Ibs, do the math.

  3. hey man, i even cant do a single pull up 🙁

  4. About 5months ago i could only do 2 barely….put i kept at it. I put a pull up bar in my kitchen doorway and at random i do pull ups. Now to date i can do like 7-8 pull ups. It has trimmed that back fat roujnd the bra area ALOT!!!

  5. Yes i totally agree pullups are the Squats for the upper body,,i started just doing 4 pull ups 3 sets,,now im on 4 sets of 10 with 20kg swinging between my legs,,and and a v back thats comiing on nicely..its so sad to see how people these days training just going for the easy excersises,same with the squat rack always a lonley place,,ha but i gotta admit theres seems to be more girls on the squats these days which aint a bad thing but thats another post,,lol do youre pull ups they are good for you ,and hey trainings meant to be hard ,,safe but hard,,

  6. I was stuck at 5 reps with the pull up, so what I did was do pull ups with a 35lb kettlebell between my legs (suspended from a dipping belt).
    At first I could do only one rep, so I did 10 sets of one rep. Within seven days I was up to three reps and when I tested myself without the weight I was able to do 10 pull ups easily. I continued with the weighted pull ups and by two months I could do 5 reps X 5 sets with a 53lb kettlebell, and without the kettlebell I could knock out 15 strict pull ups. For me the weighted pull ups was the way to add reps to by bodyweight pull ups.

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