Oh dominated. They are one of the easiest exercises out there, and yet, in some ways, one of the hardest to do, especially with good form.
Because pull-ups top the list of challenges bodyweight-based strength exercisesyou can consider them a bucket-list fitness goal you’ll need to work on, he says John Gardner, ECAPNASM-certified personal trainer and CEO and co-founder of Kick off. They are not the kind of movement that you can force your body to do; in fact, although it varies from person to person, it can take up to a year of training three times a week to be able to do one, he adds Karina Inkster, MA, PTS, trainer and owner KI Health and Fitness.
It is a long road, but worth it. Pull-ups effectively work the mid back latsthe upper back cheatsand the rhomboids, and also involve your arm and shoulder musclesGardner tells Bustle, meaning they are a great upper body exercise. “Strengthening these muscles is crucial to maintaining good postureprevent injuries and perform well in activities like rowing and swimming,” adds Inkster.
They are also an ideal way to improve your grip strength. “Hanging your full body weight from a bar is one of the best methods to improve strength in your hands, wrists, and forearms,” Inkster tells Bustle. “Grip strength is important for everything from opening jars to lifting weights.” intrigued? Here’s how to work your way up to a pull-up, plus how to do it with good form.
How to train until your first pull-up
While it will depend on your current strength, it can take anywhere from a couple of weeks to a couple of months to build up to a pull-up, so don’t worry if it seems like your goal is too far away. Instead work slowly just hanging from the bar. This move is literally called a “bar hang” and it’s a great place to start.
To do this, jump up and hang from a bar with your arms straight and your shoulders down and away from your ears. Keep your legs straight, your feet slightly raised in front of you, and your core firm. “Aim for 10 to 15 seconds, which is much more challenging than it sounds,” says Inkster.
Once you find it easy, move on to “negative reps.” Start at the top of a pull-up by jumping or standing on a box or chair to grab the bar, then slowly lower yourself to a hang. “The descent phase should take at least three to four seconds,” says Inkster.
It can also help make band assisted pull-ups where you attach an elastic band to the pull-up bar and then wrap it around your feet or knees, says Inkster. A pull-up band can help you practice the movement of a pull-up without lifting everybody your weight, explain.
It’s also okay to get up on the bar and try it like in college. “Don’t be embarrassed if you can only handle one or two reps,” says Gardner. “Once you practice more often and strengthen these muscles, you’ll be able to do a full set easily.”
How to do a pull up
Ready to give it a try? Here, Inkster explains how to do a pull-up with good form.
– With your hands shoulder-width apart, hang from a pull-up bar with an overhand grip. (Fun fact: A chin-up is when you use an underhand grip, Inkster says.)
– Keep your legs straight, arms straight, and feet slightly in front of you to activate your core muscles.
– Be sure to “pack” your shoulders by keeping them low and away from your ears.
– As you exhale, bring your upper chest toward the bar by bending your arms, bringing your shoulder blades together, and pulling up through your back muscles.
– Your upper chest should lightly touch the bar at the top of the movement.
– With control, slowly extend your arms to lower your body to the starting position, making sure your arms are completely straight before beginning the next rep.
– Go for an AMRAP or “as many reps as possible” with good form.
– Do 3 sets.
How to make a pull-up more challenging
Ready to take things to the next level? Once you can do 10 pull-ups in a row with ease, Inkster recommends aiming for “high volume” sets or 15 pull-ups in a row. He can also make the exercise more challenging by adding weight.
“Use a weight belt to hang plates around your waist,” says Inkster. “Starting at just five pounds will make pull-ups that much more challenging.” He also recommends trying side-to-side pull-ups where you lift to the right and then to the left.
Slowing down your reps can also make a difference. “Approach the bar normally, but lower yourself very slowly for three to five seconds to burn off more,” she says.
Common pull-up mistakes to avoid
Because pullups are a really difficult compound movement, Inkster recommends doing them at or near the beginning of your workout. That way you’ll have all your strength and energy to do them with good form, thus reducing the risk of injury.
It will also help to keep in mind the muscles under the chest. “A pull-up is technically a full body strength exercise, even though it focuses on the upper body,” Inkster says, so it might be helpful to think of it as a moving board. Brace your core and squeeze your glutes to help you lift.
Inkster says it can also be tempting to do “half reps,” which is when you do the next pull-up without fully stretching your arms. Remember to wait between each rep to get the most out of this move.
Referenced studies:
Snarr, R. 2017. Electromyographic comparison of a traditional suspension device and a towel pull-up. J Hum Kinet. doi: 10.1515/hukin-2017-0068
Wind, AE. 2010. Is grip strength a predictor of total muscle strength in healthy children, adolescents, and young adults? Eur J Pediatr. doi: 10.1007/s00431-009-1010-4.
Sources:
John Gardner, ECAPNASM Certified Personal Trainer, CEO & Co-Founder of Remote Personal Training Platform Kick off
Karina Inkster, MA, PTS, trainer, owner KI Health and Fitness
