Pull-ups are the key bodyweight exercise for your back. However, many athletes (even professionals) are not capable of repetitions. No matter how strong your upper body is right now, with enough time and effort, you, too, can get over the bar with your chin. Here we’ll explain to you how to do it.
What are the basics of pull-ups?
There are three key points to keep in mind.
The frequency
To learn a new move, you need to work on it regularly. Three or four times a week is a good guideline. Some of that time will be spent on the bar, but if your initial goal is to build back and shoulder strength to pull off the movement, keep in mind that the majority of your workouts will take place on the ground. Back exercises, focused on the lats, for example, should be part of all strength training for beginners: rowing, kneeling pull-ups and ring rowing help you improve coordination and build strength so that achieve your first pull-up.
Are you already able to do pull-up repetitions? So these movements will help you gain strength to improve; plus, there are plenty of variations if you’re looking to increase the difficulty.
the progression
No matter where you are in your pull-up process, you can always gain strength and ability. Do you find 2 sets of 4 reps of assisted pull-ups easy? Great! It is time to take a step forward. Do you dare with pull-ups without help and want to go to the next level?
The recuperation
Ambitious goals that challenge your limits require consistent effort. But if you find yourself stuck or regressing, you probably need a break. Take a few days off when you don’t train at all, or follow less intense workouts with the muscles you use for pull-ups, like cycling, swimming, and hiking.
The training
These exercises will help you support your own weight while strengthening your core, which is also essential for pull-ups. Do these exercises 2-4 times a week. After a month, try doing pull-ups. If you still don’t get them, work on the negative pull-ups. Put a box under a pull-up bar; get over the bar to start at the top of a pull-up, then lower as slowly as you can.
slow motion climbers
| Difficulty: | easy/medium |
| Muscles worked: | Coreshoulders, back, arms and chest. |
| Tips: | Bring your knee as close to your chest as possible. Spread your fingers; place your hands under your shoulders and push with your palms to create more space between your chest and the ground. The elbows should be straight, but loose. The body must be in constant tension, as if the heel of the rear leg is pressed against a wall. |
| Variations: | To make it easier, do the climbers faster. If you want to make it harder, hold the position longer and lift your knees. |
barbell row
| Difficulty: | medium/hard |
| Muscles worked: | Back and arms. |
| Tips: | Activate the muscles of the core. Keep your shoulder blades back and down. The entire back, including the lumbar spine, should be straight. Distribute weight evenly between both feet. |
| Variations: | To make it easier, reduce the weight of the barbell or use dumbbells. If you want to make it more difficult, increase the weight of the barbell or use a kettlebell. |
Rowing on rings
| Difficulty: | Hard. |
| Muscles worked: | arms, back and core. |
| Tips: | Spread your hands shoulder-width apart. Tense the abdomen and legs; put your heels on the ground. Your whole body should be straight, as if you were on a plank. Start with 2 sets of 6-8 reps. |
| Variations: | To make it easier, start with your body further back (more vertical) so your chest isn’t directly under the rings. If you want to make it more difficult, bring your feet further forward so that your body is more horizontal to the ground. |
Hanging Knee Raises
| Difficulty: | Half. |
| Muscles worked: | Arms, core and back. |
| Tips: | Hanging from the bar, keep your elbows slightly bent. Raise your body slightly towards the bar. |
| Variations: | To make it easier, lift one knee at a time. If you want to make it more difficult, raise both knees to waist height, extend one leg and hold for a moment; change sides. Does it still seem too easy for you? Raise both legs as high as you can or hang kettlebells from your feet. |
Kneeling Cable Pull
| Difficulty: | Half. |
| Muscles worked: | Back and arms. |
| Tips: | Keep your neck long and look straight ahead. Keep the tension on core to prevent your back from rounding. |
| Variations: | To adjust the difficulty, use a thinner or thicker elastic band. You can also use two. |
Pull-ups with help
| Difficulty: | Hard. |
| Muscles worked: | Back and arms. |
| Tips: | Use a help that allows you to do 2 sets of 3-4 repetitions. Place the tape under the center of the foot or under the knee. Grab hold of the bar and slowly lower yourself down. Grab onto the bar with your palms facing you to bring your chin up to the bar. |
| Variations: | To adjust the difficulty, use a thinner or thicker elastic band. You can also use two. |
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