Pull ups are a great way to build upper body strength, and they're not just for gymnasts or athletes. Anyone can benefit from learning how to do pullups. And a lot of people think women can't do it, women can do it too! Try doing basic pullups using the techniques described in this article. If you don't think you're strong enough, there are several exercises you can do to get into pull-ups. Read on for more on how to do pullups
Step
Method 1 of 3: Performing Standard Pull Ups
Step 1. Hold the pull up bar with your palms facing forward
When you pull your body up with your hands like this, you're giving your biceps and lats a tough workout. Pulling yourself up with your palms forward is arguably the hardest way to pull your weight off. Start by stretching your arms.
Step 2. Pull your weight up until your chin is slightly above the bar
You may feel tense, but keep pulling up using your back and biceps.
- To keep your weight balanced, you can cross your legs as you pull up.
- You can take off your shoes to reduce some of the weight that can make you heavier.
Step 3. Lower your body until your arms are almost fully extended
Lower your body slowly and controlled so that your muscles work harder and are ready to do the next pull up.
Step 4. Do the pull ups again
When your arms are almost fully extended, start pulling up again. Repeat as many times as you can.
Method 2 of 3: Trying Different Pull Ups
Step 1. Try negative pull ups
This is similar to a regular pull up, but you use support to help you pull up. Your strength increases when you lower your body slowly to the starting position. After doing negative pull ups a few times, you may be able to do a real pull up.
- Stand on a chair or a box, or ask someone to look after you.
- Hold the pull up bar with your palms facing forward.
- Pull up with the help of a chair or other person.
- Slowly lower back to the starting position
- Repeat
Step 2. Perform assisted pull ups
This method is done using shorter bars, allowing you to gain strength by pulling only some of your body weight.
- Sit under the bar and hold it with your palms facing forward
- Straighten up and pull up about 50 percent of your body weight, keeping your feet on the floor and knees slightly bent. Keep pulling until your chin is above the bar
- Slowly lower back to the starting position
- Repeat
Step 3. Do a jump pull up
When you jump and then pull up, you get momentum from the jump that helps you pull your chin up on the bar. This is great for practicing regular pull ups.
- Stand under the pull-up bar and hold it with your palms facing forward.
- Jump and pull at the same time, pulling your body up onto the bar.
- Slowly lower back to the starting position.
- Repeat
Method 3 of 3: Doing Exercises to Build Hand Strength
Step 1. Do biceps curls
You need a pair of dumbbells with weights you can lift 8-10 times before feeling tired. Doing this exercise twice a week will build strength in your biceps and will help you do pullups.
- Stand with feet shoulder width apart and dumbbells in both hands.
- Curl the dumbbells up to chest level, bending your elbows.
- Lower the dumbbells back to your sides.
- Repeat for 3 sets of 10 repetitions of curls.
Step 2. Do reverse pushups
This exercise is similar to pullups, but much easier because most of your weight is on the floor. This is an excellent way to start building enough strength to do pullups. You need a bar for dips or a strong mop or broom positioned on 2 stools. Here's how to do it:
- Lie down with your neck positioned under a bar or broom. Bend your legs and keep your feet on the floor
- Hold the bar with your palms pointing forward.
- Lift your body to the bar as far as possible.
- Lower back to the floor and repeat.
Step 3. Do pulldowns
You will need a pulldown machine to do this. This is another effective way to strengthen your upper body and make you even better at pullups.
- Stand in front of the pull down machine and hold the bar.
- Sit down and pull the bar down to your collarbone.
- Repeat
Step 4. Try chin ups
It's like a pull up, but your palms are facing your body. This position is usually easier and works the biceps and upper back. This position is a good compound exercise for the biceps, and a good exercise so you can get even better at doing pull ups.
- Hold the bar with your hands pointing toward you.
- Pull the weight off the floor, legs crossed.
- Keep pulling until your chin reaches the bar
- Drop it down again
Warning
- Make sure you understand how to use the equipment in the gym
- See a doctor before starting an exercise routine.
