Pull-ups are a great strengthening exercise that works our shoulders, biceps, back and core muscles.
Whether you've ever wanted to do pull-ups or you just want to strengthen your back and arms, I've got a tutorial for you that will show you how to improve your ability to do pull-ups with lots of fun variations.
I included things like assisted pull-ups with varying amounts of support, straight arm bar hangs, negatives (where you pull yourself up and hold at the top, then slowly lower), and floor exercises to strengthen your back and arms. Strengths used all the time in upper body workouts. Also, a quick overview of the pull-up and how it differs from the pull-up.
The best way to build strength in pull-ups is to practice them. If I don't practice them for a few weeks, I lose progress and usually have to rebuild again using one of these options. I found it really fun to master this move and worked hard to do it completely independently.
Pull-ups involve a lot more than just working our back and arms, such as core strength and grip strength. Having a strong core helps protect your back, balance, and supports all the movements we perform with our arms and legs. Grip strength is an important indicator of our overall health and longevity, so exercises like barbell hangs can be a great way to build grip strength. Not to mention, just hanging from the pole feels great and takes the pressure off your spine.
Follow me through this 10-minute tutorial and let me know how it goes!
Improve progress
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Pull-ups are a very challenging move, but here are some fun ways you can practice them step by step:
1. Prone towel pull-down
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- Great for developing the back.
- Apply tension to the towel (or belt), pulling it apart as you pull down. Keep your core tight, don't arch your back, and keep your toes on the floor (I do this a lot).
2. Suspension
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- Hanging is a great way to relieve pressure on your spine, build grip strength, and prepare you for pull-ups.
- It really helps to use a booster band so as you get stronger you can put some of your body weight on the band.
3. Crank arm suspension
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- Practice hanging, but with your arms bent, more in a pull-up position.
- Using support straps (or the aid of a chair) is a great way to support your body in good condition while building strength.
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4. Support pull-ups
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- Practice pull-ups with varying degrees of support.
- This is a process of gradually strengthening the muscles that support you during pull-ups.
5. Unassisted pull-ups
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- You can always have bands at the ready and test yourself on any hanging moves without bands, do some pull-ups with bands, then slowly work your way up to 1-2 without help and then again with help Make a few and build on them.
6. Pull-ups
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- Flip your hands over the bar with your palms facing you rather than away from you.
- You bring your hands closer together and more aligned with your shoulders.
Don’t let anything stop you from achieving your goals today! If you try any of these options, let me know which one is your favorite!
Do you like workshops like this? I'd love to guide you through different moves so you can progress with good form and become stronger and more coordinated!
look at mine Free Functional Fitness Basics Workshopdesigned for use as a companion workshop with any exercise program.
Mastering your form and body awareness will support every exercise you do and help you build a solid foundation while teaching you to recruit key muscle groups.
When it comes to training, it's important to practice your form, pay attention to core engagement, and correct alignment—especially if you're interested in adding more resistance to your workouts.
Check it out right here!
post Pull up tutorial first appeared in betty rocker.
