Being able to complete a full pull-up is a marker used in fitness to determine one’s arm strength and back strength. However, those who have ever tried to do one know that they appear much simpler than they actually are. Here are six easy steps that will get you started on working your way up to doing a full pull-up without assistance.
Build Strength with Bicep Curls
Before you ever touch that bar, it is helpful to start working on your arm strength. During a pull-up, your biceps will do the brunt of the work. To build them up, grab a set of dumbbells and do a few sets of bicep curls. Gradually add weight and repetitions until you reach your maximum desired strength.
An Australian pull-up modifies the movement by using your legs to split the weight your arms bear in half. Begin by choosing a low bar that is only a few feet off of the ground. Then, get underneath and grab the bar while extending your feet outward on the floor. From this angle, you can then practice these modified pull-ups until you are ready to advance to hanging pull-ups.
Shrug it Off
For this move, you will need to grab your dumbbells again and stand straight up with your arms hanging down at your side. Then, lift your shoulders and arms as if you were shrugging. Do as many reps as it takes to feel the burn, and enjoy knowing that you are building up your back and shoulder muscles.
Generally, if a hanging pull-up is too difficult, then so is a complete push-up. If this is the case, then perform a modified push-up by placing your knees on the floor instead of standing on your toes. While this works the opposite muscles, it will strengthen your arms and chest to help you when you are ready to progress to multiple pull-ups. Here’s a great tutorial if you need help figuring out the specifics of a knee push-up.
Squeeze Your Shoulder Blades
Grab your dumbbells again and stand up straight with the weights held out in front of you. Then, push your chest out at the same time you pull your arms back. During this move, your shoulder blades should squeeze together. Do 10 to 30 reps and add weight as your strength increases.
To perform a triceps pull-down, all you need is a resistance band and your pull-up bar. Simply wrap your band around the pull bar and hold the ends in each hand. Stand far enough away that you have some resistance when you tug each end down at the same time in front of you.
While a full pull-up may seem to be an impossible feat, the truth is that it only takes some strength and conditioning to work your way up to a complete pull up. By focusing on building up your triceps, biceps and back, you will be able to work your way up to a full pull-up one step at a time. Once you are able to do a full pull up, you can start doing a full body workout using a sturdy wall or ceiling mounted pull up bar from www.studbarpullup.com. Pull ups are a great way to work your shoulders, back, arms, and abs, so they should continuously be a part of your regular workout routine.