How to Keep Your Body Straight When Doing Pullups

As with all strength-training exercises, pullups require proper form to be a safe and efficient workout. You hang from your hands and pull up the weight of your body in this calisthenic exercise designed to strengthen your back. From the hanging position, your body may curve, swing or twist in an effort to assist your movement. When you use a few physical tips combined with mental focus, you keep your body straight for an effective upper-body strengthening exercise.

Instructions

• 1

  Cross your ankles behind your body to stabilize your legs during the pullup.

• 2

  Tighten your stomach by pulling your navel toward your back to provide a steady core. Keep this position throughout the pullup.

• 3

  Keep your wrists in a neutral position and in a straight line up from your forearms to avoid excess swinging from your hands.

• 4

  Pull down your shoulder blades to keep your shoulders away from your ears and to maintain a straight upper back. Remain in this position throughout the pullup.

• 5

  Focus on staying straight and still. Breathe out as you pull up, and breathe in as you lower. Focus on your breath as you look straight ahead at a focal point.

• 6

  Concentrate on pulling your elbows into your sides instead of pulling up your body to contract your latissimus dorsi in your back and keep your upper body straight. Point your elbows toward the floor to keep your arms in a straight line.

• 7

  Ask a friend to spot you with one hand on your back and one on your stomach. This will keep you straight and remind you of proper posture.

• 8

  Pull up until your chin clears the bar on its own, instead of reaching up with your chin to clear the bar. Keep your chin parallel to the floor to keep a straight line from your spine through your neck.

• 9

  Slowly lower from the pullup. Use muscle control instead of letting gravity pull you down. Keep a slight tension in your back at the bottom of the exercise instead of relaxing completely.