With pull-ups, however, there is always room for improvement. No matter how often you perform them or how much muscle you develop along the way, you can always build even more strength and endurance, often by simply changing the number of reps or shifting your position. The sheer rate of improvement can be exciting for pull-ups, especially as compared to typical compound exercises that may not see significant changes for several months.
Despite struggling to complete just one or two pull-ups at first, daily practice will allow you to up the ante quickly. With dedication, you could reach ten or more pull-ups in a matter of weeks. Not only do pull-ups allow you to improve quickly, they provide multiple avenues to reaching your end goal.
For example: close grip pull-ups are easier for most people, as the biceps and lats do most of the lifting together. Meanwhile, a wide grip will make the lats take on almost all of the work. With this in mind, you can start by performing close grip pull-ups and widen the grip with time. While pull-ups can be uniquely effective when performed with bodyweight alone, major improvements can be found by simply adding weight. This is typically accomplished by using a belt and strapping a plate onto it.
Another great option? Simply holding a dumbbell between your legs. Even a heavy backpack can be used to bring additional challenge to this exercise. Keep track of how many reps you perform for specific types of pull-ups. Over time, you may observe certain varieties improving more than others. In general, however, your pull-up performance will improve quickly across the board when you complete this exercise every day. Pull-ups may be an awesome compound movement, but they're especially valuable for building the back muscles.
This is particularly true when building width, as almost any pull-up variation will somehow engage the latissimus dorsi. As you perform more pull-ups, the lats will inevitably grow, giving the body a V-shape physique that looks attractive and powerful. Beyond their lat-building power, pull-ups represent one of few bodyweight exercises capable of targeting the middle and latter part of the delts. These are the hardest upper body muscles to develop when using only calisthenic workouts.
By performing more pull-ups — especially the middle grip version — you will be able to develop round delts that compliment your wide back perfectly. Grip strength is a common point of contention among the gym crowd. Many trainees neglect working their grip through isolation movements, as they think it's a waste of time. In reality, a strong grip is crucial if you want to add strength to your deadlifts, back rows, and countless other pulling exercises.
Pull-ups are an effective way to strengthen your grip while also building up the bigger muscle groups. There aren't many exercises you can do every day without causing problems for your joints and tendons. Exceptions include bodyweight movements such as pull-ups , chin ups, crunches, and push ups. The style of movement distinguishes pull-ups, as no traction is available to keep the body in place.
The knees, lower back, and midsection stabilizers don't wear down from the movement. The only joints and tendons that are activated are located in the elbow and shoulder region. These are activated by a variety of upper body exercises and can handle a lot of work. If you're prone to injury, you'll be pleased to discover that pull-ups can be performed every day without worrying about tendonitis or significant joint injuries.
When you complete your daily exercise regimen, you probably focus on improving strength through compound movements or pursuing a particular aesthetic for your physique. If you really want to become a well-rounded athlete, however, you'll also make an effort to improve explosiveness.
This oft-forgotten term references your ability to shift from a state of inactivity to a state of high-intensity engagement in the blink of an eye. This is where fast pull-ups come into play. By doing fast motions on the bar , you increase your explosiveness. Football and basketball players, in particular, can benefit from the explosiveness training that pull-ups provide. These activities require fast reactions and a proportional engagement of the upper and lower body.
In all likelihood, your current fitness routine involves training the upper body with slow movements such as the bench press or shoulder press. Meanwhile, you might train your legs through coordinated movements such as running.
Explosive sets of pull-ups can help you create a balance between these two essentials. If you're impressed by the range of pull-up benefits outlined above, you may be looking forward to adding this exercise into your rotation.
This isn't just any move, however, and you'll quickly find that its advantages become more evident the more often you perform pull-ups. Daily pull-ups are especially beneficial for these key reasons:. Some forms of strength are more practical in daily life or emergency situations than others. Moves that isolate muscles, while great for shaping your body into the aesthetic you desire, won't help you much as you encounter physically demanding situations in the real world.
Instead of focusing on building a pretty pair of biceps, pull-ups deliver practical power that you can call upon outside of the gym.
Isolated exercises can certainly be included in your workout regimen, but if you want the strength to excel in any environment, it's critical that the bulk of your workout consist of functional moves such as pull-ups. Another downside of exercises that work isolated areas? Login with Facebook. 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. Place a box or bench under the bar, step on the box, then place one foot or knee over the band.
Now, pull yourself back up. Related: Different Types of Power Workouts. How to get good at pull-ups trainer tip: If you were able to get chin-ups last week, then instead of banded pull-ups, do the same number of chin-ups you did last week. How to do it: Set an adjustable bench to a degree incline and lie on it chest-down with a light dumbbell in each hand using a neutral grip. Raise your arms out to your sides by squeezing your shoulder blades together.
Slowly return the weights back to the starting position. How to get good at pull-ups trainer tip: This move targets the upper back muscles and rear deltoids, both of which are prime movers during the pull-up.
We use cookies on our site to give you the best experience. By using our site you agree to our use of cookies in accordance with our Privacy Policy. Close drawer Item added to cart. Close drawer. An endurance athlete who can do pull-ups but is looking to take their upper body strength to the next level. The How to Increase Pull-Ups — The problem: You can do barbell squats, overhead presses, bench presses, and maybe even the barbell deadlift.
Or, you know why you keep getting stuck hanging, but you still come up short of moving yourself up. A lack of latissimus dorsi large back muscle , spinal erector lower back stabilizer muscles , abdominal muscle, and biceps strength. Failing to train without weights. Previous injuries like torn rotator cuff, torn labrum, or torn biceps that keep them from hanging from objects for extended amounts of time. The 'How to Increase Pull-Ups' Solution This how to increase pull-ups guide will address these issues—minus the injury one.
Workout A Exercise: Dead hang How to do it: Grab a pull-up bar or any sturdy overhead structure with an overhand grip. Exercise: Inverted row How to do it: Set a barbell in a power rack or use a Smith machine at about hip height.
Related: 4 Best Exercises to Do When You're Injured Sets: 3 Reps: 5—8 Trainer tip: You can use a suspension trainer instead of a bar by grabbing a handle in each hand and positioning yourself directly underneath the anchor point. Sets: 3 Reps: 5 each side Exercise: Side plank How to do it: Place your left elbow on the ground and the side of your left foot on the ground so your back is in a straight line and your hips are on the ground.
Sets: 3 Duration: Beginner: 15—20 seconds; intermediate: 20—60 seconds; elite: 60— seconds. Exercise: Dumbbell hammer curl How to do it: Stand holding a dumbbell in each hand with your palms facing each other neutral grip.
Sets: 3 Reps: 15 Trainer tip: To really increase the tension on the peak of the biceps, supinate your palms rotate them toward you at the top of the rep. Workout B Exercise: Dead hang Sets: 3 Duration: Hang on the bar for 10 seconds longer each set compared to last workout.
Exercise: Inverted row Sets: 3 Reps: 5—8 Exercise: Machine lat pull-down How to do it: Attach the long bar attachment to the pulley of a lat pull-down machine. Exercise: Seated row machine How to do it: Attach a V-grip handle to the pulley of a seated row station. Sets: 3 Reps: 12 How to increase pull-ups trainer tip: Focus on using only your back for this move.
Exercise: Back extension How to do it: Lock your legs into a back extension bench by placing your feet against the plate and your calves against the pad cushions. Sets: 3 Reps: 10 How to increase pull-ups trainer tip: Squeeze your glutes at the top of the motion. Workout A Exercise: Dumbbell deadlift How to do it: Stand tall with your core engaged, back straight, and feet shoulder-width apart while holding two dumbbells in an overhand grip.
Sets: 4 Reps: 10 How to increase pull-ups trainer tip: Beginners: 10—20 pounds; intermediate: 20—30 pounds; elite: 30—40 pounds. Sets: 4 Duration: Beginner: 25 yards; intermediate: 25—50 yards; elite: 50— yards. Exercise: Dumbbell row How to do it: Grab a dumbbell and bend your hips back until your torso is parallel to the floor.
Sets: 4 Reps: 10 How to increase pull-ups trainer tip : Again, use only your back muscles here. Exercise: Dumbbell wrist curl How to do it: Stand holding a dumbbell in one hand with your palm facing forward supinated or open grip.
Workout B Exercise: Bear crawl How to do it: From the top of the push-up position, step forward with your right foot inside the right arm as you simultaneously move your left hand forward in front of you. Sets: 3 Duration: Beginner: 20 seconds; intermediate: 30—40 seconds; elite: 40—60 seconds.
Exercise: Push-up Sets: 3 Reps: 10 Trainer tip: The key with push-ups is stacking the wrists under the shoulders and keeping a straight back. Sets: 3 Reps: 10 each side How to increase pull-ups trainer tip: Do all 10 reps on one side then switch sides. Exercise: Glute bridge How to do it: Lie with your back against the floor, knees bent at 90 degrees, arms at your sides, and palms facing the floor. Sets: 3 Reps: 10 Trainer tip: Do these slowly, focusing on the glute contraction.
Exercise: Suspension trainer biceps curl How to do it: Stand facing the anchor point, holding the suspension trainer by the handles. Sets: 3 Reps: 10 How to increase pull-ups trainer tip: Let your body hang down before the start. Workout A Try to do a pull-up. Exercise: Pull-up How to do it: Grab a sturdy bar overhead with both hands using a pronated overhand grip slightly wider than shoulder width.
Sets: 1 Reps: As many as possible Trainer tip: If you can do this and not a pull-up, then you need to work on your grip and back muscles more than your biceps. Exercise: Plate pinch How to do it: Lift a weight plate start with 10 pounds off the ground in one hand using only your fingertips. Sets: 3 each hand Reps: 10 How to increase pull-ups trainer tip: Beginner: hold plate with just fingertips for 30 seconds; intermediate: hold for 30—45 seconds; elite: hold for 45—90 seconds.
Exercise: Pinch grip transfer How to do it: While standing, hold one weight plate at your side in your right hand with the fingertips of all five fingers. Workout B Exercise: Banded pull-up How to do it: Throw one end of a looped resistance band over the bar, feed it through the other looped end of the band, and create a secure anchor point on the bar.
Related: Different Types of Power Workouts Sets: 2 Reps: as many as possible How to get good at pull-ups trainer tip: If you were able to get chin-ups last week, then instead of banded pull-ups, do the same number of chin-ups you did last week. Exercise: Lat pull-down machine Sets: 4 Reps: 10 Exercise: Seated row machine Sets: 4 Reps: 10 Exercise: Lying dumbbell lateral raise How to do it: Set an adjustable bench to a degree incline and lie on it chest-down with a light dumbbell in each hand using a neutral grip.
Sets: 3 Reps: 10 How to get good at pull-ups trainer tip: This move targets the upper back muscles and rear deltoids, both of which are prime movers during the pull-up. Next time you do pull-ups, aim for getting a quarter of the way higher. One set of one to five: awesome! This plan helped you get over the hump. Two sets of five: cool! Next time, try to do all 10 pull-ups in one set.
Then see how many you can do in the second set. Your goal is now to be able to complete three sets of 10 pull-ups. Three sets of once you can do this, you can start add weight for some serious Spartan gains by wearing a dip belt that attaches a weight plate to it or holding a light dumbbell between your ankles.
Or opt to stay with your bodyweight for maximum muscular endurance and go for four or five sets of 10 in the same workout. Amp up your fitness and wellness routine NOW. Bodyweight workouts.
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