The wider your grip, the less help your lats get from other muscles, making a rep harder. This grip turns a pull-up into a chin-up , and places more emphasis on your biceps, which makes it more of an arms move than a back one. Your hands should be shoulder-width apart. A neutral or palms-facing grip is your strongest hand position because it distributes the workload between multiple muscles.
Use it initially to start building strength, or even as your final grip for a drop set. This test stems from the entrance exam undertaken by new recruits to the Russian Special Forces.
Select a weight with which you can perform 15 comfortable pull-ups. That may be your bodyweight alone, or you may be able to add kg via a weighted vest or dipping belt.
Your challenge is to hang at the bottom portion of the lift for min depending on fitness level. This is extremely useful for those looking to quickly gain strength on the pull-up. Five pull-ups, straight into ten press-ups. No rest in between. Ten sets. Ideally perform this at the end of your session for a strength and endurance test. Your lower back, glutes and hamstrings should also be engaged to keep your lower body from swinging back and forth.
This position will ensure optimal engagement of the lats, whereas taking your hands too wide will put too much pressure on your shoulders and going too narrow will restrict your range of motion. This is very important to keep the shoulder joint stable and the ball of the joint secure in its socket. Starting a rep with your shoulders in a position of weakness can increase the risk of injury and dislocation. Going to this top position will also improve the development of the connective tissues around the shoulder joint and increase muscular engagement across your entire back.
You can start with band-assisted reps to build up strength, and then introduce additional weight when you need to. Once you can do a set of six to eight reps, move up the scale — adding an extra pull-up each week is a good rule of thumb. How to do it Stand on a bench and get into the 'up' position before lowering yourself as slowly as possible.
If a full set of classic pull-ups is too tough, these will allow you to fatigue your muscles fully and help build the strength to perform the full move. How to do it Exactly the same as the classic move, except you swing your legs to generate the momentum to pull to the top of the move.
Practising with this move will build power in all your major back muscles. How to do it Take a narrow grip with your hands so that your palms are in front of your face. This variation increases the involvement of your biceps, reducing the load on your back muscles and making the move slightly easier.
How to do it Grasp the bar with an overhand grip with your hands just wider than shoulder-width apart. Let your body hang straight down with your arms fully extended. Pull up and squeeze your lats until your chin is over the bar, before lowering slowly to the start position without swinging.
Because it's an old-school classic that will work your upper-body like few other exercises. How to do it Grip the middle of the bar, with both hands almost touching. Log In or Sign Up. Sweat App Logout. Pick a username Username is invalid or already taken.
Save Changes. Sweat - sweat. Find out: What are pull-ups? What muscles do pull-ups use? Benefits of pull-ups The difference between pull-ups and chin-ups Proper form for pull-ups How to progress to your first pull-up What are pull-ups? What are the benefits of pull-ups? Build holistic upper body strength Because pull-ups utilise many muscles in the one movement, they are known as a compound exercise.
Low-impact movement If you struggle to perform high-impact exercises due to sore joints or injury, pull-ups are a low-impact exercise that will allow you to build strength and become fitter without placing additional strain on your joints. Improve your overall physical health According to a study published in Current Sports Medicine Reports by Quincy College Department of Exercise Science, resistance training has been shown to drastically improve overall health, with it being connected to better overall physical performance, walking speed, control of movement, and cognitive ability.
Better mental health and mood Getting stronger and fitter is proven to help boost your mood and mental health. Tone your upper body Building muscle in your upper body has the added effect of toning and sculpting these muscles.
Why are pull-ups so hard? How to do a proper pull-up with perfect form Now, finally onto how to perform a pull-up the way you should. Place your hands in an overhand grip palms facing away from your body with your hands slightly further than shoulder-width apart.
Inhale, then exhale. Pull your shoulders back and down. Engaging the muscles in your arms and back, bend your elbows and raise your upper body up toward the bar until your chin is over the bar. You can imagine bringing your elbows toward your hips if that makes the movement easier.
As you move, avoid swinging your legs around or shrugging your shoulders up. You want to make sure your shoulder blades remain back and down throughout the exercise. At the top of the movement, inhale. Then extend your elbows and lower your body back down to the starting position.
Isometric holds An isometric hold on the pull-up bar involves jumping up to the top of the movement so your head is above the bar and your chest is against it rather than pulling yourself up. Negative pull-ups To do a negative pull-up , place your hands in an overhand grip just wider than shoulder-width apart. Mastering tough strength-training exercises There are plenty of resistance exercises that are tricky to master, especially if you are new to strength training. More Blogs fitness.
Leave a comment Newest Oldest. Accept All Cookies. Stay in the loop with the world's largest female fitness community! Here's why pull-ups are so effing hard. They may be even more difficult depending on your body type. The exercise is worth the effort.
How to train for pull-up mastery. Build your strength. Start working the muscles engaged during a pull-up to develop their strength individually. Work on exercises including the lat pull-down, seated back rows, single-arm rows, and biceps curls. Developing stronger back and biceps muscles is pivotal to pull-up success.
Start with assisted pull-ups. Using a low bar you can set up a doorway pull-up bar at a height somewhere between your hips and chest , grasp the bar and step under it, extending your legs. When your arms are extended under the bar, your body should form a straight, diagonal line. From this position, engage your back and pull your chest to the bar. This type of assisted pull-up targets the same muscles used during a traditional pull-up, but without the full load of your body's weight.
You can also do assisted pull-ups using a Smith machine or suspension trainer. Cheat a little. Instead of moving to a full pull-up, start with a jumping pull-up. Grasp a pull-up bar with your feet still on the ground. Jump up into the air, while simultaneously engaging your back, core, and biceps to help pull your chin up above the bar.
Very slowly lower yourself back toward the ground, really taking your time to extend your elbows.
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