Pull-ups challenge the latisimus dorsi muscles of your upper back, the biceps brachii of your upper arms and forearms and are often used as a test of upper body pulling strength. The military and many police and fire departments include pull-ups in their fitness assessments. In addition to being a common fitness assessment tool, pull-ups are also a popular body weight exercise that will increase your strength and muscle size in your upper body. Pull-ups require very little equipment and can be performed in playgrounds using climbing frames, off of roof joists, tree branches and using a variety of pull-up bars.
Step 1
Use an exercise band for assistance to help you perform your first pull-up. Attach the exercise band securely to the center of the pull-up bar and place your feet in the bottom of the loop. Hold the pull-up bar with an overhand, wider than shoulder-width grip. Extend your arms, bend your legs and lift your feet so that your weight is supported by your hands. Pull your chin up to and then above the bar as the band provides assistance. As you get stronger, use progressively weaker bands until you can perform pull-ups unassisted.
Step 2
Perform negative pull ups to increase your strength. Once you are able to perform a couple of unassisted reps, you should add negative reps to the end of each set. Perform as many unassisted reps as you can. On completion, immediately climb or jump up so that your chin is above the level of the bar. Slowly lower yourself down to arms' length and repeat. Perform three to five negative reps at the end of each set of regular pull-ups.
Step 3
Attach a weight around your waist to further increase your pull-up strength. Once you are able to perform six or more full unassisted pull-ups, attach a small weight around your waist. Use a chinning belt or piece of rope tied loosely around your waist. Perform as many reps as you can and increase the weight as you get stronger.
Step 4
Follow "grease the groove" protocol to improve your pull-up ability. Perform multiple sets of pull-ups throughout the day. Each set should be sub maximal i.e. you stop short of muscular failure. If you can perform 10 reps, perform multiple sets of five or six. Perform a set every hour or so to perfect your pull-up technique.
Tips and Warnings
- Pull-ups are performed with an overhand grip. For variation, try performing chin-ups which use an underhand grip.
- Warm up by performing some light cardio and easy stretching before you begin any strenuous exercise. If you are unsure how to perform pull-ups properly, get expert guidance by consulting a gym instructor of personal trainer. Check that the structure or equipment you are using for pull-ups is strong enough to support your weight.
Things You'll Need
- Pull up bar
- Exercise bands
- Chinning belt
- Free weights
References
- "Never Let Go: A Philosophy of Lifting, Living and Learning"; Dan John, Pavel Tsatsouline, and Dave Draper; 2009
- "Power to the People!: Russian Strength Training Secrets for Every American"; Pavel Tsatsouline; 1999
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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