The pull-up is a powerful compound upper body movement. The prime mover is the latissimus dorsi muscle, and secondary movers include the biceps and forearm muscles, and stabilizers include the shoulder complex and core. Whether you are trying to achieve your first pull-up, improve your technique, or achieve many repetitions, it's easy to improve your pull-up form.
Improve a Pull-Up
Step 1
Watch the videos on how to do pull-ups or compound back exercises at Livestrong.com. Pay particular attention to the form, body alignment, which muscles are flexed, and the speed of the movement. As you watch the video, mimic the movement with your arms in the air, pulling your hands downward to chin height.
Step 2
Practice in front of a mirror to make your form look like that of the experts. This will develop the muscle memory and mind/muscle connections essential to enhancing the coordination and stability of your pull-up.
Step 3
Attempt one pull-up with perfect form on the pull-up bar. You may not budge but imagine you are executing a full range of motion with the form learned from the videos. If you are already able to do a pull-up, do this pull-up as slow as possible thinking about every aspect of your form and posture through the full range of motion. This will teach your body and mind how you intend to apply the form being practiced.
Step 4
Set up the Smith machine so that while sitting under the bar you can place your hands on the bar slightly wider than shoulder width apart. Hang from the bar with your body and legs extended. Engage your back muscles to pull your body toward your hands and the bar, until the chin is at the level of the bar. Slowly release. Complete 10 to 15 repetitions and two or three sets of this angle pull-up exercise. This will develop the strength and proper muscle activation needed to move your body weight.
Step 5
Progress to the assisted pull-up machine and select a weight that will allow you to do 10 to 15 pull-up repetitions. Complete two or three sets of assisted pull-ups, paying special attention to the overall form and activation of the back muscles. This will develop the strength and functionality to execute bodyweight pull-ups.
Step 6
Hang from the pull-up bar with the feet on the plyometric box. Complete 5 to 10 repetitions and two sets of full range of motion pull-ups using the legs only as needed to assist in getting up to the bar. When possible do the downward phase of the pull-up with the feet off the box. This is called an eccentric pull-up and will soon lead to many regular pull-ups.
Step 7
Attempt one pull-up with perfect form on the pull-up bar. If you are already able to do a pull-up, do as many pull-ups as you can. This will give you the strength and form to do a pull-up and multiple repetitions.
Tips and Warnings
- Try this workout two or three times per week. In time, after lots of practice and training you will develop the pull-up you are striving for.
- Pull-ups are hard and require moderate to vigorous intensity. They may not be appropriate for everyone especially if you have preexisting orthopedic conditions or unstable cardiovascular conditions. Consult your physician and personal trainer before attempting to improve your pull-up.
Things You'll Need
- Pull-up bar
- Smith machine
- Assisted pull-up machine
- Plyometric box
References
- Strength Training; Philip E. Allesen Phd; 2003
- Strength Training Anatomy; Frederic Delavier; 2006
Member Comments