Pull-ups are difficult because you must lift 100 percent of your body weight using only the smaller muscles of your upper body. Few people have the natural strength to perform pull-ups without training. With work, however, most people can manage to successfully complete at least a few pull-ups. To successfully complete pull-ups you need to not only work on your strength, but proper form as well. Swinging your legs to build momentum on your way up or lowering your body by gravity rather than in a controlled way will prevent you from getting the most of this exercise and may lead to injury. Building enough strength to perform at least one pull-up is very realistic within two months.
Step 1
Perform assisted pull-ups. Use a bar that is 3 to 4 feet off the ground. You can do this by adjusting a weighted bar in the squat or bench press rack to the proper height. Lower yourself under the bar and grasp with an overhanded grip, your hands wider than shoulder-width apart. Straighten your legs, bending your knees as needed to keep your feet flat on the floor. Perform pull-ups, building up to 3 sets of 10.
Step 2
Advance to negative pull-ups. Stand on a bench or have a helper give you a boost so that your chin is over the pull-up bar. Slowly lower yourself to the bottom position, which is the starting position of a traditional pull-up. Do not allow gravity to drop you; keep your body under control. Hang for 5 seconds and repeat. Again, work up to 3 sets of 10.
Step 3
Improve your grip. Part of what makes pull-ups difficult is the need to grip with your hands to pull your body up. Strengthening your grip allows you to better utilize your muscles to pull your head over the bar. The farmer's walk is an effective way to strengthen your grip. Grasp a heavy dumbbell in each hand and walk for about 60 seconds, arms hanging normally at your sides. Repeat 2 to 3 times each workout.
Step 4
Strengthen the muscles that are used in pull-ups. Exercises like dumbbell rows and biceps curls strengthen the muscles needed to perform a pull-up.
Step 5
Practice pull-ups. Once a week, try to do a pull-up. Make your attempt after you warm up, but before you do the rest of your workout so that your muscles are not fatigued. Once you can complete one pull-up, continue to advance by doing as many as you can, even if it is only one, and completing your workout with negative pull-ups.
Things You'll Need
- Squat or bench press bar and rack
- Bench or helper
References
- Military.com; Tips for Better Pull-Ups; Stew Smith
- "Strength and Power Training for Martial Arts"; Martina Sprague; April 2005
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