How to Stretch For Pull-ups

How to stretch before and after doing pull-ups

Unfortunately, I couldn’t find any one video that specifically goes over how to stretch for pull-ups. Fear not, I’ll do my best at explaining the stretches and will use picture illustration whenever possible. So without wasting time, let’s get into the muscles that pull-ups use.

To learn more about any of these, just click on the picture to see the corresponding Wikipedia page.


The Rhomboids

Levator scapulae

The Levator Scapulae


The Biceps


The Brachialis


The Trapezius

Latissimus Dorsi

The Latissimus Dorsi


Teres Major

The Teres Major



The Deltoids

So as you can see, there are a LOT of muscles involved in the pull-up. In fact, it works nearly all of your major back muscles. So naturally, these are the muscles we want to stretch.

You can review the how to stretch for push-ups, article to see how to stretch your shoulders, the two main stretches you should do are the first two she mentions, both within the first two minutes. That takes care of the shoulder.

Next, we need to stretch out the back, this can best be accomplished by slowly spreading apart your arms (like an eagle), and take deep breathes.  Next grab connect your hands behind your back and then push your arms out behind you. After doing that, you should connect your hands above you, reach as high as you can with both feet firmly on the floor, then slowly tilt side to side with your hands still connected above you. With the exception of the last one, all of these stretches where covered in the video on how to stretch for push-ups.

Lastly, we need to stretch out the biceps, this 30 second video should give you a good idea of how to accomplish this.

 Easy enough, right? While the video in how to stretch for push-ups does go over a similar stretch, the positioning of your hand determines whether you are stretching your bicep, or your shoulder. To be explicitly clear, in order to stretch your bicep, you must have your hands flat, with your palm facing the floor.

That covers the stretches you should do before and after doing pull-ups, if you have any questions about other stretches, or anything else fitness related, feel free to drop it in the comments below.

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Posted in Beginner Stretches, Stretching

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