September 23, 2023 3 min read
Pull-ups are one of the best exercises you can do to build upper body strength and sculpt a lean, toned physique. But if you’re just starting out with pull-ups, they can seem intimidating and overwhelming. Don’t worry! With the right approach and practice, anyone can learn to do a proper pull-up. Here are three steps for getting started.Shop The Collection: Pull Up Bars
The first step in learning how to do a pull-up is getting comfortable hanging from a bar. Many people have trouble supporting their own body weight, so this step is important. Start by standing on a box or bench that’s tall enough for you to reach the bar when you’re standing on it. Then, grasp the bar with an overhand grip (palms facing away from you) and lift your feet off the box. Hang from the bar as long as you can, gradually increasing your hang time as you get stronger.Shop The Gear: CAP Barbell Xtreme Doorway Pull Up Bar, $27.99 USD
If you want to increase your grip strength and shoulder stability, try adding a towel grip or alternate grip (one palm facing toward you and the other away). This will help you build essential muscles for the next step.
Once you’ve built up your grip strength and shoulder stability, it’s time to move onto the negative rep. This is basically a reverse pull-up where you start at the top of the movement and lower yourself down slowly and under control. To do this, start by gripping the bar and raising your feet off the ground. Then, focus on controlling your descent as you lower your body until your arms are fully extended.
This is an important step because it teaches you how to control your body weight and helps build the muscles necessary for a full pull-up. Aim for 8-10 reps for two sets and take about 2-3 minutes of rest between each set. As you get stronger, you can add more reps or decrease the amount of rest time.
Once you’ve mastered the negative rep, it’s time to move onto full pull-ups. Start by gripping the bar with an overhand grip and positioning your body so that your legs are straight and your core is engaged. Then, use your back and arm muscles to pull your chin above the bar. Focus on using your lats (the large muscle group on your back) to drive the movement and keep your elbows close to your body. Lower yourself back down slowly and repeat.
Aim for 3-5 reps for two sets and take about 2-3 minutes of rest between each set. If you’re having trouble with full pull-ups, you can use a band to assist you. Place the band around the bar and loop one foot through it. Then, press down on the band with your foot as you pull up to give yourself some extra support.
Learning how to do a pull-up can be challenging, but with the right approach and practice, anyone can do it. Start by getting comfortable hanging from a bar and then master the negative rep. Once you’ve built up the necessary strength, you can move onto full pull-ups. With dedication and consistency, you’ll soon be able to do perfect pull-ups and reap the rewards of better upper body strength and a toned physique.