How To Do A Pull Up
I’ve always wanted to do a pull up, ever since I saw Demi Moore do one in the movie G.I. Jane. I don’t know why, but there’s just something about seeing a woman at the gym. Do a pull up, that I think is so sexy. I probably think this because its not something that you see often.
After three months of hard work and training I managed to do a pull up on my own. I was so excited when I pulled it off. That I kept my momentum going and continued to train until I could do a wide grip pull up on my own and then a chin up. Below I am going to share with you the steps that I took in learning how to do a pull up.
What Is A Pull Up?
A pull up is an upper body strength training exercise. You start by hanging onto a pull up bar with your palms facing away from you and your body extended fully. Then pull yourself up until your chin is above the bar. The pull up is considered an advanced exercise that is difficult to do even for the most highly trained athletes to perform.
The Benefits Of Pull Ups
The benefits of doing pull up is that they strengthen your entire upper body from your chest, shoulders, arms, and core. Even the muscles in your back are engaged. It is a great exercise for targeting the major muscles in your upper body.
Pull Up Progression
Since a pull up is a very difficult exercise to perform. I recommend that you start with a modified version of a pull up. Then progress to a more difficult version. Until you can ultimately perform a pull up correctly on your own. Below, I have listed three modifications and progressions that you can do. In order to help you build strength in your upper body.
I started by increasing the weight I was using for my upper body exercises. I wanted to strengthen my upper body so that it could hold my body weight. Whether I was using dumbbells, an exercise machine, and or cable pulley system. I increased the weight I was using across the board for back, biceps, chest, triceps, and shoulders.
Assisted Pull Up Machine
Whenever I trained back and biceps, I would do pull ups on the assisted pull up machine as a warm up. I started at 40 lbs resistance and every two weeks I would drop the weight by 5 lbs. Sometimes, I would stay at a certain weight for up to three weeks or longer. That is until I felt comfortable dropping the weight again. When I got to the point where I could do the least amount of resistance on the assisted pull up machine. I ditched the assisted pull up machine altogether and began to use a resistance band.
I practiced using a resistance band everyday for a week. As a warm up to my exercises, I would 3 sets of 5 reps using the resistance band. After, a week of using the resistance band. I tried doing a pull up on my own and I succeeded. A friend recommended that I try doing it with a supinated grip (palms facing me) basically a chin up and to my surprise I was able to do it.
I used the resistance bands that were available at my gym. However, if you workout from home. Or want to purchase and have a set of resistance bands of your own. I found these Pull Up Resistance Bands on Amazon. They are similar to the ones I used at the gym.
Watch On YouTube
I want to reiterate that this took three months of hard work and training. I hope that by sharing the steps that I took. It can help you, if you goal is to learn how to do a pull up. I recorded a YouTube video going over each step that I took. It includes clips of me doing pull ups at various stages. I’ve linked the video down below for you to watch.
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I hope you enjoyed reading this blog post, how to do a pull up. If you have any questions feel free to comment below. For more fitness advice see these other posts; How To Do A Pistol Squat, How To Use A Foam Roller, and What’s In My Gym Bag?