CEO / Creator of MuscularStrength.com
I can take your training to the NEXT LEVEL! Check out my PROGRAMS and 1 on 1 Coaching!
“BACK” IN THE GYM! The pull-up is a basic movement that yields INCREDIBLE results in terms of muscle and strength. But no matter how basic this movement may be, it is not the easiest to execute for multiple repetitions, especially for beginners.
In the video below you will learn proper form as well as various techniques to build the strength you need to perform multiple pull-ups in a row.
If you are a beginner and have never been able to complete one pull-up, don’t worry I have a few modifiers to help you as well!
Variation One: Pull-Up
When performing a traditional pull-up the most important thing to remember is that to maximize as much muscle engagement as possible you need to pull your chin up and over the bar touching it with your chest and coming to a “dead hang” at the bottom of EVERY repetition. A dead hang is when you fully lockout your elbows at the bottom of the movement. Keep your core tight and flex your glutes for stability throughout the movement to avoid swaying back and forth as you complete your repetitions.
Variation Two: Assisted Pull-Up
When performing an assisted pull-up you will need to use a piece of equipment designed to assist you, which I am using, or you can use a bungee strong enough to support your weight. This variation will help you build the strength you need to pull yourself up and over the bar. Be sure to fully lockout your elbows at the bottom of every repetition and really take advantage of the assistance. By this I mean I want you to contract all the muscles in your back as hard as you can as you pull yourself up.
Variation Three: Assisted Pull-Up With Slow Negative
This variation of the pull-up is a great way to build upper body strength when you do not have access to a bungee, but you will need a box to stand on. What you are going to do is stand on the box off to the side of the pull-up bar. Once in place, grab the pull-up bar and then jump off the box and hold yourself up for 3 – 5 seconds with your chest as close to the bar as possible. After 3 – 5 seconds, slowly lower yourself to a dead hang and return to the box for your next repetition.
Variation Four: Beginner Pull-Up
The last variation is one that is great for any beginner looking to build the strength to perform their first pull-up! Find a bar that is high enough for you to hang from, but when in the dead hang position your butt does not touch the ground. Having your feet on the ground will help displace your weight and as you begin to perform repetition you can push through your heels for assistance when you start to fatigue.
Related Videos:
How To: Beginner Pull-Up Progressions
50 Pull-Up Challenge PLUS 4 Rounds Of Intense Circuit Training! Shred Fat & Build Muscle!
Related Articles:
Today I’m going to teach you something that’s going to turn your world upside-down. In fact, the majority of you are probably not...
A lot of you have been waiting for me to dive into the topic of Intermittent Fasting, and there has been a lot of buzz in the...
Brief Anatomy Of The Calves The calf complex anatomically comprises of the Gastrocnemius and the underlying Soleus. These muscles...
Most of the professional basketball players have one of the best physiques in the world. The reason is that they can look great...
I used to hate pull ups and could barly even do one! its been two years no and I love them they are an integeral part of my back workout!
@nilsfearons you should join me with my nuclei overload and do 100 pull-ups every day for 30 days!
The slow negatives and assistance pull-ups are excellent for people who haven't been able to complete a pull-up (Yet!).
hell yeah they are!
Great suggestions for beginners. I will definitely have to give these a try!
Thanks @heyhay5212! Let me know how they go!
Very nice!
Negatives are the best way to build strength!
yeah, never knew about negatives!
Negatives are awesome! I remember doing negative chin ups when I first started
Of course, I'm working on one right now. You still have my suicide grip article right?
yeah they are great man! Hope to get some good content from you soon!
Chin up and pull up both are good exercise for the entire back. This is a great article and video on back exercises!
I love that combination of video and article!
Really?
Scared of chin ups, one day soon I'll be able to lol #hth
Yeah man that's the big deal over here!!
ohhhhh yeah!!
awesome article Scott! im still working on my negatives :)
thanks
Negatives are the best way to gain strength @fox84! Awesome!
The pull-up is an excellent exercise, and it's great to see lots of variations on them!
yeah man! We will find a way to make sure ANYONE can learn them!
I hope this really helps a lot of you out! Let's see them pull-ups!