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How to Handle Do Pullups Step by Step
When do pullups leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.
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Part
1
Harder Pull-Up Variations
1
Weighted pull-ups
A weighted pull-up is just like a standard pull-up, but with added weight, making your muscles work overtime to build strength faster and more effectively. Strap on a 5–10 lb (2.3–4.5 kg) weighted workout belt and perform your usual pull-up, and add weight a little at a time when you acclimate to the current weight.
- A weighted pull-up is just like a standard pull-up, but with added weight, making your muscles work overtime to build strength faster and more effectively.
- Strap on a 5–10 lb (2.3–4.5 kg) weighted workout belt and perform your usual pull-up, and add weight a little at a time when you acclimate to the current weight.
- A weighted pull-up is just like a standard pull-up, but with added weight, making your muscles work overtime to build strength faster and more effectively.
- Strap on a 5–10 lb (2.3–4.5 kg) weighted workout belt and perform your usual pull-up, and add weight a little at a time when you acclimate to the current weight.
- A weighted pull-up is just like a standard pull-up, but with added weight, making your muscles work overtime to build strength faster and more effectively.
Part
2
Training for Your First Pull-Up
1
Start by hanging from the bar for 10-20 seconds.
Certified Strength and Conditioning Specialist Adam Shuty recommends starting your pull-up journey with simple bar hangs. Adam Shuty Certified Strength & Conditioning Specialist Expert Interview Place your hands slightly wider than shoulder width on the bar with your palms facing away, then bend your knees slightly to lift your feet off the ground and hang your body weight from the bar, with your arms extended.
- Certified Strength and Conditioning Specialist Adam Shuty recommends starting your pull-up journey with simple bar hangs.
- Adam Shuty Certified Strength & Conditioning Specialist Expert Interview Place your hands slightly wider than shoulder width on the bar with your palms facing away, then bend your knees slightly to lift your feet off the ground and hang your body weight from the bar, with your arms extended.
- Certified Strength and Conditioning Specialist Adam Shuty recommends starting your pull-up journey with simple bar hangs.
- Adam Shuty Certified Strength & Conditioning Specialist Expert Interview Place your hands slightly wider than shoulder width on the bar with your palms facing away, then bend your knees slightly to lift your feet off the ground and hang your body weight from the bar, with your arms extended.
- Certified Strength and Conditioning Specialist Adam Shuty recommends starting your pull-up journey with simple bar hangs.
2
Perform bicep curls to increase your arm strength
. To perform a bicep curl, hold a dumbbell low at arm’s length with your palm facing away from you. Then, while keeping your elbow close to your torso, bend it so that the dumbbell comes up near your shoulder. Finally, slowly lower the dumbbell until your arm is extended. Repeat for 3 sets of 10 curls.
- To perform a bicep curl, hold a dumbbell low at arm’s length with your palm facing away from you.
- Then, while keeping your elbow close to your torso, bend it so that the dumbbell comes up near your shoulder.
- Finally, slowly lower the dumbbell until your arm is extended.
- Repeat for 3 sets of 10 curls.
- To perform a bicep curl, hold a dumbbell low at arm’s length with your palm facing away from you.
3
Perform inverted rows to strengthen your upper body.
This exercise simulates a pull-up, but is easier to do since most of your weight is on the ground. It's an excellent way to start building up enough strength to do a pull-up. Lie on your back under a dip bar or a secured barbell, and grip the bar with your palms facing down and just wider than your shoulders. Then, use your arms to pull your chest up to the bar, and gradually lower yourself back down.
- This exercise simulates a pull-up, but is easier to do since most of your weight is on the ground.
- It's an excellent way to start building up enough strength to do a pull-up.
- Lie on your back under a dip bar or a secured barbell, and grip the bar with your palms facing down and just wider than your shoulders.
- Then, use your arms to pull your chest up to the bar, and gradually lower yourself back down.
- This exercise simulates a pull-up, but is easier to do since most of your weight is on the ground.
4
Use a pulldown machine to simulate pull-ups.
A pulldown machine strengthens your upper body, lats, and backs, which are major muscle groups employed during a pull-up. Stand or sit under a pulldown bar and grip it with your palms facing away. Then, use your arms to pull the bar down to your collarbone, and steadily let it raise back up.
- A pulldown machine strengthens your upper body, lats, and backs, which are major muscle groups employed during a pull-up.
- Stand or sit under a pulldown bar and grip it with your palms facing away.
- Then, use your arms to pull the bar down to your collarbone, and steadily let it raise back up.
- A pulldown machine strengthens your upper body, lats, and backs, which are major muscle groups employed during a pull-up.
- Stand or sit under a pulldown bar and grip it with your palms facing away.
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References
- https://journals.lww.com/nsca-scj/fulltext/2014/06000/the_pull_up.14.aspx
- https://blog.nasm.org/chin-ups-vs.-pull-ups-the-difference-the-benefits-muscles-worked
- https://www.acefitness.org/resources/everyone/exercise-library/191/pull-ups/
- https://www.military.com/military-fitness/workouts/tips-for-better-pullups
- https://www.youtube.com/watch?v=fKe5S1dd0fw&t=66s
- https://barbend.com/weighted-pull-up/
- https://barbend.com/5-awesome-benefits-of-ring-chin-ups/
- https://www.climbing.com/skills/how-to-do-a-one-arm-pull-up/
- https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/biceps-curl/vid-20084675
- https://journals.lww.com/nsca-scj/fulltext/2014/08000/the_inverted_row.13.aspx
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