Pull-ups are an upper body exercise performed on a bar suspended in the air. You should start with your body hanging from the bar and palms facing out, arms outstretched, then lift yourself up using your back and biceps, until your chin is above the bar. Many people fail to perform pull-ups or are forced to stop after a few repetitions. This exercise is especially difficult for women, overweight people and beginners. Here are some steps you can take to do more pull-ups.
Steps
Step 1. Make it your goal to be able to pull in more pull than you can do now
This way you will find the motivation to commit. If you are currently only able to complete two pull-ups, the next time you train try to get to 3. Even if you could only do two and a half, you would still be making progress.
Step 2. Incorporate negative pull-ups into your training program
You can do them by doing only the descending part of the pull-ups. You will need something that can support you so that you can start from the maximum lift position, with your chin over the bar, and then focus on slowly lowering your body, controlling the movement. Repeat the sequence doing the same number of repetitions that you reserve for regular pull-ups.
Step 3. Try performing assisted pull-ups on a pull-up machine or having someone help you lift your upper body when you have difficulty
Assisted pull-ups reduce the weight on your back and arms, and allow you to gradually lift your entire body weight.
Step 4. Increase your exercise frequency
Ideally, you should do pull-ups 2 or 3 times a week. The more you train though, the more you will improve.
Step 5. Focus on using the back muscles near the armpits instead of trying to use your biceps
The biceps are generally too small to lift the body, which is why you should use your back muscles for best results.
Step 6. Cross your lower legs as you do the pull-ups
Contracting your muscles will make them work harder and better balance will allow you to lift your body more easily.
Step 7. Do different types of pull-ups to strengthen all muscle groups in the back and arms
Add to the normal pull-ups, pull-ups with the palms facing you and pull-ups with the palms wide, which engage the back muscles even more than normal pull-ups.
Step 8. Do other exercises to strengthen your back and arm muscles to improve your pull-ups
- Pulls will help you strengthen your upper back and shoulders. Sit at a curtain machine, grab the bar and slowly pull it towards your collarbone.
- Bicep curls will help you strengthen your arm muscles. Hold a dumbbell in each hand with the palm facing you, and slowly lower it from the shoulder to the hip by straightening the elbow.
