Pull ups can be a great way to build upper body strength and work your core muscles. However, you need time and practice to be quite fluent in doing pull ups. If you want to learn pull ups, start with basic beginner moves. In the end, switch to regular pull ups. Make sure to keep an eye on your body and don't push yourself.
Step
Part 1 of 3: Performing Beginner Moves
Step 1. Perform a flexed arm hang
To build muscle in your shoulders and arms, start with a flexed arm hang. To do this, place the box near the pull-up bar so that your chin is directly above the bar. Place your hands on the bar with your palms facing you. Lift your body and hold it slightly above the bar. Hang on the bar in this position for as long as it feels comfortable. Gradually increase the length of time you hang on the bar as you build the strength to do pull ups.
Step 2. Try doing a dead hang
Dead hangs help build arm strength so you can eventually do actual pull ups. To do this, place the chair near the pull-up bar so that your arms can reach it. Grasp the bar with your palms facing away from you. Pull the body about 2.5 cm, move the elbows to the side when lifting the body. Bend your knees so that your feet are off the ground and hold this position for as long as you feel comfortable.
Your shoulders should not go up while doing this movement. If your shoulders lift your body up, it means that your body strength needs to be increased before you can proceed to the actual pull up
Step 3. Lower the body slowly
Losing weight on the bar also takes practice. To get into the habit of lowering your body, place a chair under the pull-up bar and open your arms so that they are shoulder-width apart and palms facing you. Get out of the chair while tensing your muscles, then lower yourself very slowly. Then, crawl back into the chair and repeat this process.
You should routinely do this exercise every day until you can lower your body slowly. You must be able to control the speed of your body's descent well. If your body is going down too fast, it means you are not ready to do a real pull up
Step 4. Take time to practice
You should focus on practicing one aspect of pull ups each day until you can finally do regular pull ups. Create an exercise schedule that alternates different aspects of pull ups, with breaks in between.
- Start with a hanging exercise. Do sets lasting 20-30 seconds with 1-2 minutes of rest. Apply daily to build muscle.
- Then, move on to lower body exercises. Do 8 reps of lower body. Do 2-3 sets, and rest 1 minute between sets. Do sets every day.
- As you become more comfortable with the exercise, begin to combine hanging and lowering exercises, and don't forget to alternate with rest. Eventually, you'll feel comfortable lifting your body and moving on to pull ups.
Part 2 of 3: Switch to Real Pull Ups
Step 1. Start with hanging pulls and chin pulls
Before trying to do a full pull-up, practice what's called a hanging pull and a chin pull. Start with 3-5 sets of 20-30 reps holding the pull-up bar with your body just hanging down. When you're done, stand in a chair with your chin on the pull-up bar. Then, bend your knees so that you are holding your body above the bar. Do 3-5 reps for this exercise, holding the posture for 10 seconds for each rep.
Keep practicing this movement every other day until you have no more trouble doing it
Step 2. Do negative pull ups
Negative pull ups can help you learn the lowering aspects of pull ups. The trick, repeat the chair exercise where you lower the body. Then, lift your torso slightly. Raise the body as far as possible without jerking. Do as much as 4-6 repetitions.
You can move on to the next stage if you can do negative pull ups comfortably
Step 3. Switch to row
To do the row (paddle), place the pull-up bar on the squat bench until it is at hip level. Position yourself under the bar. Open your arms shoulder-width apart, and grip the bar. You should be in a standing push-up or plank posture. Straighten your arms and let your body hang under the bar. Hold this position for three seconds.
Once you're comfortable doing 3 sets of 15 reps, move on to full pull ups
Step 4. Start doing pull ups
After gradually building your skills, you should be able to start doing the actual pull ups. Switch to a hanging position and grip the bar. Keep your palms facing away from you and pull your body up. Keep pulling until your chin is near the bar, pause, then lower yourself down.
Step 5. Increase the number of pull ups gradually
At first, you can do some pull ups everyday. Don't add pull ups too fast. If you go too fast, your muscles can tighten. Try to only add 1-2 pull ups per day.
Part 3 of 3: Taking Precautions
Step 1. Consult a doctor before starting a new exercise plan
It is best never to undergo an exercise program without consulting a medical professional first. This is even more important if you have an underlying health condition. Before trying to do pull ups, talk to your doctor to make sure they are safe for you.
Talk to your doctor about any problems, or concerns about your back, shoulders, neck, elbows, or wrists
Step 2. Try not to jump
If you are new to doing pull ups, you can tend to jump to push your body up. This prevents you from using the proper muscles for pull ups. Try to lift the body only with the muscles of the arms and upper body. Do not jump when doing pull ups.
Step 3. Limit pull ups to 2-3 times a week
You should only do pull ups or other heavy lifting exercises 2-3 times a week. If too often, this exercise can strain the muscles. Always include rest days in between your training days.
