külgetõmbeid

Külgetõmbeid, more commonly known in English as pull-ups, is a fundamental bodyweight exercise that targets the muscles of the upper body. It is primarily a test of strength and endurance, engaging the latissimus dorsi (lats), biceps, rhomboids, trapezius, and forearms. The exercise involves lifting one's body weight from a dead hang position to a point where the chin is above the bar.

To perform a pull-up, an individual grasps a horizontal bar with an overhand grip, typically shoulder-width apart or slightly wider. The body hangs straight down, with the arms fully extended. The movement is initiated by pulling the body upwards, using the muscles of the back and arms, until the chin clears the bar. The descent is controlled, returning the body to the starting hang position. Variations exist, such as chin-ups, which use an underhand grip and tend to emphasize the biceps more, and neutral grip pull-ups, performed with palms facing each other.

Pull-ups are a compound exercise, meaning they work multiple muscle groups simultaneously, making them highly effective for building overall upper body strength. They are a staple in many strength training programs, including those for athletes, military personnel, and fitness enthusiasts. The difficulty of pull-ups can be adjusted by using assistance bands or machines for beginners, or by adding external weight for advanced practitioners. Proper form is crucial to maximize effectiveness and prevent injury.