klimmzüge

Klimmzüge, also known as pull-ups, are a fundamental bodyweight exercise that primarily targets the muscles of the upper back, biceps, and shoulders. The exercise involves lifting one's body weight from a dead hang position below a horizontal bar until the chin is above the bar. This is then followed by a controlled descent back to the starting position.

There are several variations of the klimmzug, differing mainly in grip width and orientation. The standard or overhand grip involves palms facing away from the body, with hands spaced slightly wider than shoulder-width apart. An underhand grip, also known as a chin-up, has palms facing towards the body, typically with hands shoulder-width apart. Neutral grip klimmzüge, where palms face each other, are also common and can be easier on the wrists.

Klimmzüge are highly effective for building upper body strength and muscle mass. They are a compound exercise, meaning they engage multiple muscle groups simultaneously. This makes them an efficient exercise for overall strength development. Due to their demanding nature, beginners may find it difficult to perform even a single repetition. Assisted versions, using resistance bands or machines, or negative repetitions (focusing only on the lowering phase), can be used to build the necessary strength. Mastery of klimmzüge is often considered a benchmark of upper body fitness.