There's a persistent myth that girls can't do pull-ups because they don't have enough upper body strength to support the exercise. Instead, girls are often taught an exercise called the flexed-arm hang, where instead of performing repetitions you simply pull yourself up so that your chest is level with your hands on the bar and you hold yourself in place for as long as possible. However, there's no physical reason girls and women can't perform standard dead-weight pull-up repetitions. There are several training techniques that will help girls reach this goal.
Negatives
Negatives pull-ups, or negatives for short, are exercises where you use a spotter or stand on a small step to bring your chest in line with your arms. You then slowly drop down until your arms are extended above your head -- the reverse, or negative, of a standard pull-up. Doing negatives will help you develop the strength you need to do standard pull-ups well.
Pulldowns
Many gyms feature a pulldown machine, which consists of a wide bar weighted down with adjustable weights. Performing repetitions on this machine will help build up your overall upper body strength and help your perform pull-ups more easily. Make sure to always pull the bar straight down in front of your chest to collarbone height, as pulling the bar down behind your neck or back can cause injury.
Assisted Pull-Ups
As you get closer to your goal, try assisted pull-ups. Place your hands facing outward on the bar. Use a spotter who can help you pull yourself up until your chest is level with your hands. If you don't have someone to act as your spotter, you can put one foot on a step or box as you lift.
Form and Breath
While practicing these exercises, pay some attention to your form and breathing. Gently pull in your stomach to lengthen your back and improve your posture as you practice. When you're performing repetitions, don't hold your breath. Instead, exhale as you exert, and inhale as you release.
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