Pull-ups mainly rely on the strength of latissimus dorsi, and biceps brachii will also participate. This is a very difficult movement in bodybuilding, and many people can't do it at all.

The initial exercises include straight arm hanging, bent arm hanging, low bar oblique pull-ups, hanging pendulum, low bar supine pull-ups (one leg lifting), various push-ups and bent arm pull-ups. If you can do 50 push-ups at a time, you have a good chance of getting full marks. There are two ways to improve later. One is to find someone to do it for you and hold it when you have no strength. People who don't care more and more will do more and more. The second is to do heavy hammer pull-down in the gym. This action is the same as pull-ups, except that you use fitness equipment to adjust the required weight. Add a little weight, and the number of pull-ups you do will increase a little.

Standard pull-ups require a wide grip between hands, a straight body and a straight chest, and try to avoid biceps exertion. You can practice the narrow grip pull-ups first. It is estimated that after a month or two, you can do 8 to 10 at a time, and then try this wide grip. When you have a certain strength base, you can swing when you pull it up.

You can practice every other day, choose three or four kinds of exercises, each with about three groups, according to your own strength.

The main exercise mode of latissimus dorsi is rowing. Keep standing, bend your upper body forward and parallel to the ground, hold the dumbbell with your hands drooping, inhale, pull the bell back to the front of your leg, reach the front of your lower abdomen along the front of your leg, pause, exhale and slowly put it down. During the process, keep your upper body forward and don't move. A rowing boat in the gym will do.

You can also do a horizontal bar with wide pull-ups, hold the bar with your palms forward, your body is suspended, and your arms are bent and pull-ups.

Each action can be done in 3 to 4 groups, and each group can do 8 to 12. If you can't do 8, it means that the load is too heavy and you need to lose weight. If you can easily complete 12, you should increase the burden. Otherwise, the effect is not great. This kind of exercise should be gradual, gradually increase the number of times and groups, and persist for a long time. It would be better if you can keep exercising after you get into the habit.