Pull-ups are body-weight exercises that require little more than a bar. Unlike other body-weight exercises, you are required to move the entire weight of your body when you perform pull-ups. This makes them very labor intensive. Being that more than one joint is involved, pull-ups are considered compound exercises. Learn how you can incorporate them into a workout program.
Dynamic Warm-up
Pull-ups involve a number of joints and muscles working in concert. This high demand on the body can open you up for injury if you are not adequately loosened up before your workouts. Spend five minutes doing dynamic stretches, which are performed in motion. Unlike static stretches, which are held without movement, dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the chances of muscle tears, according to the Sports Fitness Advisor website. Perform stretches such as arm swings, leg swings, alternate toe touches, spinal rotations, shoulder shrugs and arm circles.
Types
When doing pull-ups, use several different hand positions. This will target your muscles differently and help you achieve a high amount of muscle recruitment. Include conventional grip, wide-grip, reverse grip and close grip pull-ups. Wide grip pull-ups place more emphasis on your upper latissimus dorsi muscles; reverse grip pull-ups place more emphasis on your biceps; and close grip pull-ups place more emphasis on your rhomboids. The lats are the large, "V"-shaped muscles in the back, and the rhomboids lie between the shoulder blades.
Features
All pull-ups are performed the same way, but you need to know proper form when you do them. Take the conventional pull-up for example. Grasp the bar with a shoulder-width grip and let your legs hang down or bend your knees and cross your lower legs behind your body. Keeping your core tight, pull yourself up toward the bar. Continue pulling upward until your chin is level with the bar or your hands according to the American Council on Exercise. Slowly lower yourself down until your arms are completely extended and repeat. To perform wide grip pull-ups, place your hands about six inches wider than shoulder-width. Place your palms in an underhand position to do reverse grip pull-ups, and place your hands about six inches apart to perform close grip pull-ups. With all of your pull-ups, exhale as you pull yourself up and inhale as you lower yourself down.
Time Frame
When you first start doing pull-ups, you may be able to perform only three or four repetitions. That is fine. Each week, add one to two reps to your totals to continually make progress. Perform four or five sets of each pull-up variation, and work out three days a week on alternating days. You can also train with a spotter for assistance. Have the spotter stand right next to you and apply pressure against your shins as you perform your pull-ups.
Considerations
Eventually a time will come where you can do 15 reps with no problem. Once you get to this point, consider adding resistance to your body. You have a few options to choose from for this. Either wear a weighted vest or ankle weights, or strap on a dipping belt. Dipping belts have a chain in the center that you can attach weight plates to. You also have the option of pinching a dumbbell between your lower legs. If you go this route, you will need the assistance of a spotter for safety.
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