How To Do Pull-Ups

Can’t do a pull-up?  Read this article till the very end to unlock your first pull-up.

 

A Pull-up is an upper body strength exercise. It is a closed chain movement where the body is suspended by the hands and pull-ups. As this happens, the elbows flex and the shoulders adduct and extend to bring to the torso. Pull-ups are a great way to build upper body strength and work on your core. Pull-ups target multiple muscle groups at once back, biceps, abs, and forearms.

The five-step plan below will take your pull-ups from pathetic to perfect. But it won’t happen overnight, so take your time. Trust us, it’ll be worth it.

There are 5 steps to unlock your first pull-up –

  1. Dead hangs
  2. Australian pull-up
  3. Negative pull-up
  4. Jump negative pull-up
  5. Band assisted pull-up

Dead hangs –

Dead hangs help building your arm strength and allow you to eventually work your way up to pull-ups. This is a very important exercise to unlock your pull-ups.

Dead hangs

  • Just grab the bar with an overhand grip.
  • Hands should be slightly wider than shoulder-width.
  • Just hold this position for 10 to 15 seconds and slowly increase the hold.
  • It improves grip strength, wrist, arms, and shoulders. Which is required for the pull-up. You can do it 3 sets daily for a stronger grip.
  • If you are not able to hold your own bodyweight then you need more grip strength because grip strength plays a very big role. Try to hold more seconds.

Australian pull-ups –

To do Australian pull-ups you need a dip bar but if you are performing this exercise at the gym then you can use a squat rack. Just place the pull-up bar on it at the height of your waist. Position yourself beneath the bar. Place your hands wider than shoulder-width. You should be in either an inverted push-up or plank pose.

Australian pull-up

  • Always use a wide-angle grip.
  • Engage your core and activate your scapula then pull up.
  • Do 10 reps and 2 to 3 sets.

Negative pull-ups –

This is similar to pull-up, except you are using a prop that is helping you to get your chin over the bar. Just lift your body and always make sure your chin is above the bar and then come back to the starting position. After doing negative pull-ups for a while, you’ll find yourself get better at regular pull-ups.

Negative pull-up

  • Stand on a chair or a box.
  • Always use a wider grip because it will help you to build back muscles.
  • Engage your core then pull yourself up with the assistance of the chair.
  • Slowly lower yourself back to starting position
  • Repeat

Jump negative pull-ups –

This is very similar to negative pull-ups. What you’ve to do in this exercise is just jump and grab the pull-up bar and also use your momentum to lift your body up. Always make sure your chin is above the bar and slowly come back to the starting position. This is one of the best exercises to unlock pull-ups.

Jump negative pull-up

  • Always use a wide grip.
  • Jump and lift your body at the same time
  • Slowly come back to the starting position.
  • Repeat.

Band assisted pull-ups –

You need a resistance band to perform this exercise. This exercise can be done by using one or two resistance bands. Bands will help you in lifting your body up. After doing band-assisted pull-ups properly you can do pull-ups easily.

Band assisted pull-up

  • Always use a wide grip.
  • Fix the resistance band on the pull-up bar.
  • Put your feet in the middle of the band.
  • Pull your body up and slowly come back to the starting position.
  • Repeat.

Pull-up –

A Pull-up is an upper body strength exercise. It is a closed chain movement where the body is suspended by the hands and pull-ups. As this happens, the elbows flex and the shoulders adduct and extend to bring to the torso. Pull-ups are a great way to build upper body strength and work on your core. Pull-ups target multiple muscle groups at once back, biceps, abs, and forearms.

Perfect pull-up

Here’s how to do Pullups with proper form:
  1. Grab the pullup bar with your palms down ( wider than shoulder-width )
  2. Hang to the pullup-bar with straight arms and your legs off the floor
  3. Pull yourself up by pulling your elbows down to the floor
  4. Go all the way up until your chin passes the bar
  5. Lower yourself until your arms are straight

Mistakes –

  • Avoid any kind of half reps. Always aim for a full range of motion.

Pull-up mistake 01

 

 

Pull-up mistake

  • Don’t do any kind of kipping and swinging.

Pull-up mistake 02

  • Don’t go all the way down. Always control your movement.

Pull-up mistake 03

  • Don’t pull yourself evenly. Always make sure you are pulling yourself on both side equally.

Pull-up mistake 04

Benefits –

  • Strengthen the back muscles.
  • Strengthen the arm and shoulder muscles.
  • It improves your grip strength.
  • Improve overall body strength and fitness level.
  • Improve mental health and physical health.

1 thought on “How To Do Pull-Ups”

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