To perform a pull-up, you grip an object such as a bar with an overhand grip and pull yourself until your chin crosses the bar. For a pull-up to count as a full repetition, you must lower yourself until you fully extend your arms. Once normal bodyweight pull-ups are too easy for you, you can try an extreme variation.
Towel Pull-ups
Step 1
Loop each towel over the pull-up bar so that they hang evenly just outside shoulder-width apart.
Step 2
Grip one towel with each hand. Grab both ends of the towel so that it stays looped over the bar.
Step 3
Pull yourself up until your chin passes the height of your hands and lower yourself all the way down to a dead hang position, arms fully extended.
Weighted Pull-ups
Step 1
Place the dipping belt around your waist and hook the chain through the hole on a weight plate. Fasten the end of the chain to the dipping belt.
Step 2
Grip the bar with an overhand grip slightly wider than shoulder-width apart.
Step 3
Perform a pull-up just as you would without the weight, by pulling yourself up until your chin passes the bar and lowering yourself down to a dead hang position.
Step 4
Increase the difficulty as you get stronger by adding additional weight plates to the dipping belt.
One-Armed Pull-up
Step 1
Grip the bar with one hand only.
Step 2
Tense your arm and entire body before you start pulling. The tension will generate more force during this difficult exercise.
Step 3
Pull yourself up until your chin crosses the bar and lower yourself back to a dead hang position.
Things You'll Need
- 2 towels
- Dipping belt
References
- "Infinite Intensity"; Ross Enamait; 2006
- Stronglifts.com: How To Do Pull-ups and Chin-ups With Proper Technique
- Bodybuilding.com: Exercise of the Week: Pull-ups
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