A pull-up is a body-weight exercise where you hang from a bar from your hands and you primarily use your latissimus dorsi muscles to pull yourself up to the bar. The same muscles become engaged as you let yourself come down slowly. Secondary muscles involved when doing a pull-up include your biceps, obliques, rhomboids and trapezius. They provide the motion of the pull-up with stability. In order to perform 40 pull-ups you will need to build up your muscle strength slowly. Consult your physical therapist before engaging in any exercise if you are recovering from an injury and are under medical supervision.
Step 1
Warm-up your muscles before starting your pull-up session by doing mild aerobic exercise for 10 to 15 minutes. This can include walking on a treadmill or outside, jumping rope or running. As your muscles warm-up, you will prevent injury when doing your pull-ups.
Step 2
Grip your pull-up bar tightly and make sure your hands are completely dry to avoid slipping once you begin to pull your body up. If you tend to sweat a lot during exercise, powder your hands with gym chalk or baby powder. Another alternative is to wear workout gloves made of neoprene or other similar material. This will ensure a strong grip as you do your 40 pull-ups.
Step 3
Bend your knees to a 90-degree angle to hang your body from the pull-up bar. Start once your body is stable and your arms are completely straight.
Step 4
Exhale and bring your body up toward the pull-up bar by contracting your muscles and pulling yourself up slowly. You may want to stop once your head reaches the pull-up bar or keep going until your elbows are completely bent and end up behind your back.
Step 5
Hold a couple seconds then inhale and bring your body down slowly, keeping your legs bent so you do not touch the floor when you come down.
Step 6
Repeat this motion for a total of 40 reps. You may only be able to do 5 or 10 reps to begin with, but the more you practice the faster you will be able to perform 40 pull-ups in a single set.
Tips and Warnings
- Drink plenty of water before, during and after your workout session as your body needs to be fully hydrated, especially during exercise where you tend to lose water through sweating.
- Terminate your pull-up session if you experience sharp shooting pain or any type of abnormal discomfort and consult your physical therapist.
Things You'll Need
- Gym chalk or baby powder (optional)
- Gloves (optional)
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