By strengthening your biceps with curling exercises, you can increase your ability to do pull-ups. Do an arm workout once a week using moderate to very heavy weights. Incorporate three to four minutes of rest between each set of curls to maximize your strength-training program for pull-ups.
Types
You can do bicep curls with dumbbells, a straight barbell or a crooked EZ bar. Depending on the equipment you use, your palms may face upward or sideways throughout the movement. They may rotate to face up during the shortening phase and rotate back to face toward the side during the lengthening phase. You can also do biceps curls with your palms face down throughout the entire movement. Include these alternate forms of bicep curls to improve your ability to do pull-ups using different hand positions.
Function
Your bicep muscles decrease the angle between your forearm and your upper arm during a curling motion, such as occurs when you perform bicep curls and when you do pull-ups. Biceps curls with your palms facing up or with your palms rotating upward and sideways strongly activate your biceps brachii, the most visible muscle at the front of your arm. Biceps curls with your palms facing down throughout the entire range of motion highly engage your brachialis, the smaller curling muscle underneath your biceps brachii, note to Gary Thibodeau and Kevin Patton in their book "Anatomy & Physiology." Curls performed with your palm facing sideways engage your brachioradialis, the curling muscle you can feel the side of your arm as it crosses your elbow joint.
Effects
Increasing the strength of your bicep muscles by including bicep curls in your workout will make it easier for you to do pull-ups. Your biceps strongly assist your back muscles in raising your body toward the pull-up bar. Strong bicep muscles help you do heavier back exercises to further increase the strength of your back muscles, improving your ability to do pull-ups.
Considerations
Strong biceps reduce your risk of straining your arm, most common when the larger back muscles overpower the smaller bicep muscles. Do most of your bicep curls with a heavy enough weight that you can lift for only five to six repetitions per set. Complete five to six sets, building the strength of your bicep muscles according to guidelines set forth by the National Strength and Conditioning Association.
Warning
Start your biceps and pull-ups training slowly. Lifting too much weight too soon may lead to severe muscle soreness and muscle strains, derailing your pull-up training. Progressively increase the weight you use and the number of sets you do to decrease your risk of injury.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
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