Every fitness test includes pull-ups as one of the exercises, but most people have difficulty even performing one repetition. Don't be discouraged if you fall in this category. With a couple of strength exercises to help maximize your potential, you will be cranking out pull-ups and toning your body.
Concept
You perform a pull-up by gripping the bar with your palms facing out and your arms slightly wider than shoulder width apart. Start with your body hanging, elbows straight and knees bent. Raise your body so that your chin is above the bar. Then in a controlled motion, lower yourself back to the start position. Although this sounds easy, it involves various muscle groups and requires upper-body strength.
Variations
If you can perform one pull-up, do the one repetition and then focus on negative pull-ups. Negative pull-ups are the lowering portion of a pull up. They engage all the muscle groups required to do a pull-up but in an easier fashion. If you are unable to perform one rep, you can use an assisted pull-up machine. However, if you can perform one rep, then build on that by doing additional sets of the one rep. Keep proper form while performing your reps. Another way to do an assisted pull-up is to have a partner grip your ankles and assist you in pulling yourself up.
Benefits
Pull-ups work your upper body as well as your core and are an excellent way to increase your overall strength. You can do them in a gym, outside or even in your home, making them convenient as well as functional. Once you can lift your body weight, you can add additional weight to continue to challenge your fitness level.
Exercises
Lateral pull-downs help strengthen your back and arms to help with your pull-ups. Bent-over rows also help increase your strength and your ability to achieve your goal of pull-ups. Bicep curls strengthen your arms by simulating the peak position when performing pull-ups. You can use these three exercises to supplement your workout.
Considerations
As a byproduct of strengthening your upper body, pull-ups can place strain on your shoulders, neck and hands. If you have any previous shoulder injuries, consider using the assisted pull-up machine first to determine your level of comfort with the exercise. Discontinue the exercise if any discomfort occurs. You can wear weightlifting gloves if gripping the bar becomes uncomfortable for you. Stretch properly before exercising to reduce your risk of injury.
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