Pull-ups, or pull-ups, are a very effective exercise for developing upper body strength and are not just aimed at gymnasts or athletes. Everyone can benefit from learning the exact technique to perform them. Contrary to popular belief, women can do it too! Try to perform the classic pull-ups by practicing the technique described in this tutorial; if you feel like you are not strong enough, there are many other preparatory exercises that will help you develop the necessary strength and then move on to pull-ups. Keep reading!
Steps
Part 1 of 3: Classic Pull-Ups
Step 1. Grab the bar with your palms facing forward
This type of grip focuses the effort on the biceps and back muscles. Doing pull-ups with the palms facing forward is considered the hardest way to lift your body weight. The starting position requires that the arms are almost completely extended.
Step 2. Lift your body until your chin is just above the bar
You will struggle, but keep pulling until you are lifted by the strength of the biceps and back muscles.
- To keep your body centered over your hands, you can cross your feet as you lift yourself up.
- Consider taking off your shoes to eliminate some extra weight that would make exercise more difficult.
Step 3. Lower yourself until your arms are almost fully extended again
In this phase, you must maintain control of the movement, so as to engage the muscles and prepare them for the next pull.
Step 4. Do another pull-up
When your arms are outstretched, start lifting yourself up again. Do as many reps as you can. If you can, try to do 3 sets of 10 reps.
Part 2 of 3: Different Styles
Step 1. Try negative pull-ups
These are very similar to traditional pull-ups, only you use a support to bring your chin over the bar. The muscles are stimulated in the phase of descent to the initial position. After doing the negative pull-ups for a while, you will be able to switch to the traditional ones.
- Stand on a chair or support, alternatively ask a friend to assist you.
- Grab the bar with your palms facing outwards.
- Raise your chin over the bar with the help of the chair or an assistant.
- Slowly come down to the starting position by controlling the movement.
- Repeat the sequence.
Step 2. Try assisted pull-ups
In this case, a lower bar is used which allows you to strengthen yourself by lifting only part of your body weight with each repetition.
- Sit under the bar and grab it with your palms facing outwards.
- Straighten up and lift about 50% of your weight with your feet on the ground and your knees slightly bent. Keep lifting until your chin is over the bar.
- Slowly lower yourself to the starting position.
- Repeat the sequence.
Step 3. Do the jump pull-ups
With this type of exercise, you take advantage of the inertia of the jump to lift yourself above the bar so as to overcome it with your chin; it is an easier and preparatory exercise for traditional pull-ups.
- Stand under the bar and grab it with your palms facing forward.
- Jump and pull at the same time, lifting yourself over the tool.
- Slowly descend to the starting position.
- Repeat the exercise.
Part 3 of 3: Exercises to Strengthen the Arms
Step 1. Do bicep curls
You need a pair of dumbbells with weights that you can lift 8-10 times before experiencing muscle fatigue. If you perform these exercises twice a week, you strengthen your arm muscles and over time you will be able to do pull-ups.
- Stand upright with your feet as wide as your shoulders. The dumbbells must be at your hips.
- Bring the weights to chest height by bending the elbows.
- Bring them back to the starting position.
- Do 3 sets of 10 reps.
Step 2. Try reverse push-ups
This is an exercise that simulates pull-ups, but is much simpler because your weight is on the ground. They are great for starting to strengthen the muscles needed to perform pull-ups. You need a dip bar dip bar or a sturdy stick (like a broom stick) leaning against two chairs. Here's how to do push-ups in reverse:
- Lie on the ground with your neck under the bar or cane. Bend your knees and place your feet on the ground.
- Grab the bar with your palms facing forward.
- Lift yourself up as much as possible.
- Return to the starting position and repeat.
Step 3. Try the pull-downs
To perform them you need the appropriate machine. This exercise helps you develop the upper body strength needed for pull-ups.
- Stand in front of the pull-down machine and grab the bar.
- Sit down and pull the bar down towards your collarbones.
- Repeat the sequence.
Step 4. Try the chin-ups
This is a similar exercise to pull-ups but instead of grabbing the bar with your palms facing forward, the grip is facing you. This is a position that makes pulling easier and involves the biceps and upper back. It is a preparatory workout for the biceps that are strengthened to be able to perform traditional pull-ups.
- Grab the bar with your palms facing you.
- Lift the weight of your body off the ground, crossing your feet to maintain balance.
- Keep pulling until your chin reaches the tool.
- Lower yourself in a controlled motion.
Warnings
- Make sure you get all the information you need to use the gym equipment.
- Consult a doctor before starting a new training regimen.
