Horizontal Pull-Up Test

The Horizontal Pull-Up Test is a variation of the hanging pull-up or chin-up test, made easier as the whole body weight does not need to be pulled up. A test measuring a similar action and muscle groups is the Bench Pull Test, which has the advantage as you have more control over the resistance used.

purpose: This test measures upper body pulling strength and endurance.

equipment required: Horizontal weight bar, adjustable rack so the bar can be set at an appropriate height.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Measure and record the height of the bar. Perform a standard warm-up. See more details of pre-test procedures.

procedure: Set up the horizontal bar on the rack, ensuring that the bar is high enough so that when the subject's arms are fully extended their upper body is just off the ground. The subject grips the bar slightly wider than shoulder width using an overhand grip. The feet are placed flat on the ground so that the knees are bent at approximately right angles, and the hips are lifted so that the body is straight and the arms fully extended with the elbows locked. They then pull their body up towards the bar until the shoulders are above the elbows and the lower themselves back down until their arms are fully extended. Repeat as many times as possible, ensuring that the shoulders raise above the elbows for each repetition.

scoring: The maximum number of correctly performed pull ups is recorded.

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