Pull-ups are not easy, but you have to do them to get better at them. Pull-ups are a body weight exercise that work primarily the latissimus dorsi, or lats, the largest muscles in your back. To perform them you grip a bar slightly wider than shoulder-width with an overhand grip. Let your body hang so that all your weight is being held by your hands without swinging. Exhale and pull yourself up so that your chin is near the bar and then lower yourself back down for one complete repetition. Pull-ups can help you improve your strength as you progress.
Strengthening with Pull-ups
Step 1
Place a pull-up bar in a secure doorjamb. Pull firmly on the bar to make sure that it does not slide or move.
Step 2
Place a chair near the doorway in the direction you will be facing. The chair will allow you to assist yourself with the pull-ups if necessary.
Step 3
Grip the bar slightly wider than shoulder-width with an overhand grip. Allow your body to hang from the bar without swinging. Bend your knees so that your feet don't drag on the floor.
Step 4
Exhale and try to draw your body up towards the bar. If you cannot pull yourself up, place your feet on the chair and use your legs just enough to assist your pull-up.
Step 5
Inhale and lower your body back to the start position in a controlled manner for one complete repetition. Immediately go into your next repetition.
Step 6
Perform three to six sets of up to six repetitions to improve muscular strength. Rest up to 90 seconds between sets.
Step 7
Remove the chair and pull your own body weight as you get stronger. Use the chair only when needed.
Tips and Warnings
- Perform pull-ups two to three times per week to get stronger. Increase the number of pull-ups you can perform as they become easy. Vary your grip on the bar to challenge yourself and target your muscles differently. Use an assisted pull-up machine at your gym if available.
- Do not continue pull-ups if you feel pain, dizziness or nausea. Do not do pull-ups if you are still sore from a previous session. Do not do the maximum number of pull-ups immediately but gradually build. Do not use momentum to perform your pull-ups.
Things You'll Need
- Pull-up bar
- Chair
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Military.com: Tips for Better Pull-ups
- Bodybuilding.com: Exercise of the Week: Pull-ups
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