Being able to do pull-ups is a goal for many fitness lovers but before you can manage to do even one, you need to strengthen up. Here’s how.
Pull-ups are often seen as the gold standard of upper body strength. But what makes them so special? Let's break down why these challenging exercises are worth the sweat and effort.
A pull-up isn’t just an arm workout. It’s a full-body exercise that engages multiple muscle groups. Your back, shoulders, chest, arms, and even your core get a serious workout every time you pull yourself up. Think of it as a one-stop-shop for upper body fitness.
Why even try to do pull-ups? Pull-ups mimic the natural movement of pulling your body upward, which is a fundamental human movement. Whether you're climbing, lifting, or just playing with your kids, pull-ups enhance your functional fitness.
Here are multiple of reasons why.
Ever tried opening a stubborn jar of pickles? That’s where grip strength comes in, and pull-ups are fantastic for building it. Stronger grip strength translates to better performance in other lifts and everyday tasks.
If you’re after that well-defined, V-shaped torso, pull-ups are your friend. They specifically target the lats, giving your back that broad, muscular look. Plus, they help tone your biceps, shoulders, and abs, contributing to an overall ripped appearance.
There’s no denying it: pull-ups are tough. But that’s what makes them so effective. By consistently practicing pull-ups, you build serious upper body strength that can enhance your performance in other exercises and activities.
Let’s face it, pull-ups are a mental game. The first few might seem impossible, but as you progress, you build not just physical strength but mental resilience. It takes weeks, months and even a year to make every muscle strong for that first suceesful pushups. The determination and perseverance you develop through building to that first pull-up can carry over into other areas of your life.
Now executing even single pull-up sounds impossible, especially if 2 reps on assist dips make you want to cry. But mastering pull-ups will not only build great upper body strength, create functional fitness but the boost of confidence you can do your first pull-up will be worth it all.
If you are struggling with pull-ups, what should be is done is to strengthen upper back, biceps and other muscles that mimic a pull-up. It is all about making your arms, shoulders, back and core stronger. Here’s a few exercises that help with those.
First things first, get comfortable hanging from the bar. Start by just hanging with your arms fully extended. This might seem too easy, but it's great for building grip strength. Aim to hang for 30 to 60 seconds. As you get stronger, try hanging with an active hold, where you engage your core and keep your body tight.
Once you're a pro at hanging, add some shoulder movement. While hanging, pull your shoulder blades down and together (think about trying to tuck them into your back pockets). This will slightly lift your chest. These scapular pull-ups help engage the muscles you'll need for full pull-ups. Go for 3 sets of 10 reps.
Negatives are all about controlling the descent. Use a box or a jump to get your chin above the bar, then slowly lower yourself down as slowly as possible. Aim for a controlled 5-10 second descent. Do 3 sets of 5 reps. This exercise builds the eccentric strength needed for the upward pull.
Find a bar that's about waist height or use TRX straps. Lie underneath it and grab the bar with an overhand grip. Keep your body straight and pull your chest up to the bar. This exercise mimics the pulling motion of a pull-up but with less resistance.
If you're in the gym, the lat pulldown machine can be your best friend. Adjust the weight to something challenging but manageable. Sit down, grab the bar with an overhand grip, and pull it down to your chest. This exercise directly targets the lats, the main muscles used in pull-ups. Aim for 3 sets of 12 reps.
Dumbbell rows are fantastic for building the back strength necessary for pull-ups. Use a bench for support, and with a dumbbell in one hand, pull it up towards your hip while keeping your back flat. Do 3 sets of 12 reps on each side.
Don't forget your biceps! Strong biceps are crucial for pull-ups. Stand with dumbbells in each hand, palms facing your torso. Curl the weights up to your shoulders without rotating your wrists. Go for 3 sets of 15 reps.
