The pull-up takes a certain amount of upper body strength to execute. Bodybuilders and recreational exercisers use the pull-up to develop the large muscles of the back known as the lattisimus dorsi. The teres major, rhomboids and trapezius muscles are also strengthened during execution of the pull-up.
There's no way around getting better at pull-ups aside from adding pull ups to your strength-training program.
Step 1
Use proper form when performing a pull-up. Grasp the bar with your hands shoulder-width apart, palms facing away from you. Pull your body up until your chin extends over the bar. Slowly lower yourself to starting position.
Step 2
Improve your isometric strength by performing hanging pull-ups. Pull your body upward until your chin extends over the bar. Lower your body slowly to the starting position. When your arms reach a 90-degree bend in the elbows, maintain this position as long as possible. Allow your arms to slowly straighten and just before your arms reach full extension, release the bar.
Step 3
Begin with negative pull-ups if you're unable to perform any pull-ups at all. Place a chair under the pull-up bar. Stand on the chair and get your chin over the bar by either using momentum or a spotter to push you over the bar. Bend your knees and cross your ankles. Hold the top position of the pull up for up to five seconds. From the top position, slowly lower your body all the way down.
Step 4
Perform modified pull-ups. Use a Smith machine to perform this exercise. Position the bar 3 to 4 feet off the ground. Sit under the bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart. Extend your arms, straighten your back, keep your back and hips in a straight line with your knees bent and your feet flat on the ground. Pull your chest up toward the bar then lower your body to starting position. Perform as may repetitions as possible. As your strength improves, perform the exercise with straight legs and only your heels on the ground.
Tips and Warnings
- Add a weighted belt to your pull-up routine to increase the intensity of the exercise. Keep your elbows in next to your body during exercise execution to contract the external fibers of the lattisimus dorsi and to develop the width of the back.
- To avoid tendonitis, keep the elbows slightly bent during execution of the pull-up.
Things You'll Need
- Assisted pull-up machine
- Smith machine
- Pull-up bar
- Workout journal
References
- "Strength Training Anatomy 2nd edition"; Frederic Delavier; 2006
- ShapeFit: Back Exercises--Pull Ups
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