1. Building Upper Back Strength
If you are like most Americans, you might not be able to perform even one pull up or chin up. Essentially the same type of exercise, a pull up is when you grip the bar with your palms away and a chin up is when you grip it with your palms facing you. Either way, they are extremely difficult to master. The one lone piece of equipment in any gym that is under utilized is the pull up bar. Most people do not know how to even start, and had they known the pull up is the single most effective exercise to build muscle and strength in the upper back, they would probably be more willing to give it a go.
2. Forget Pulling Yourself Up; Just Get Up and Hang on
Many people think that the whole concept of a pull up is, well, pulling themselves up there. That is very difficult, and as people are unable to get that part down, they get down, literally, from the bar. They key to being able to perform a complete pull up is to start somewhere, and in this case, start at the top. Either jump up, have someone assist you to the top, or use a Smith Machine to assist. Once you are at the top, grip the bar with your arms completely flexed and hang on tight.
3. Hold That Position
Once you are at the top and hanging on for dear life, don't let go. Hang there for as long as you can. It is very helpful and much safer if you have a spotter to catch you should you fall. Just don't let go. If you are using the Smith Machine, don't use it at this point, to hold your weight. The key is to hold the position for as long as possible, which is much more difficult than it sounds. Start out with a 10-second hold.
4. Go Back to Earth Nice and Slow
The second key to this exercise is to slowly and under control let yourself down. You should not get to the bottom in under five seconds. Slowly release the flex (not your grip) and drop down a couple of inches at a time. When your arms are fully extended, so long as you are close to the ground, let go.
5. Repeat the Process
Congratulations! You completed your first negative pull up. Now repeat the process. You should try for at least three repetitions of this exercise. Before you know it, you will be able to do one full pull up. This time, pull yourself up and then hold and perform the negative pull up again. Don't worry about getting too good at it too fast. You can always add weights and continue to increase the difficulty of the exercise and you will be on your way to having that V-shaped back of your dreams.
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