The pullup exercise develops back strength. Unfortunately, many women lack the upper-body strength required to perform them with proper form. This can be discouraging and can cause many women to leave the exercise out of their program entirely. However, there are ways of incorporating the pullup into your workout routine even if you lack the upper-body strength to perform traditional pullups.
How to Do Pullups
The pullup requires a long bar suspended several feet above the ground. For women, you should use a step or chair to mount the bar. Grab the bar with an overhand grip so that your hands are spaced no more than shoulder-width apart. Allow your body to hang until it is completely straight, and then lift your body by bending at your elbows. Continue pulling until your chin is above the bar and then relax until your body is completely straight.
Modified Pullups
Modified pullups are a way to get many of the benefits of the traditional pullup without it being as difficult. For this exercise, use a suspended bar that is about 2 to 3 feet off the ground. Again, grab the bar with an overhand grip and walk underneath so that your chest is directly until the center of the bar. The rest of your body should be fully extended and form a straight line that is angled toward the floor. Allow your arms to fully extend, and then pull your body upward until your chest touches the bar. After your chest touches the bar, allow your arms to reach full extension and then repeat.
Benefits
Pullups target the latissimus dorsi, rhomboids and middle trapezius muscles of your back. Your biceps also help with the movement as well. The modified pullups mainly target your rhomboids and middle trapezius muscles. Back strength is especially important for women to provide added support. Improved back strength acts as a counter-balance to women with large breasts and can lead to improved posture and decreased curvature of the spine.
Considerations
Extremely overweight or regularly inactive women should start with modified pullups to develop the back strength required to perform traditional pullups. Also, women with poor grip strength should start with modified pullups as well. The pullup requires strict form so that the proper muscles are targeted. Do not swing your legs or rock your hips upward to assist with the lift. This rocking motion can put increased strain on your lat muscles and can injury. Consult with your doctor to ensure that pullups are a safe exercise for you to perform.
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