Workouts to get better at pull-ups

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    Workouts to get better at pull-ups

    Hi guys, could someone direct me to a workout to get better at pull-ups, or just to get in a pull-up? (Preferrably some that go along the line of the Muscle Up and Handstand Prep workouts) I'm kinda struggling to get my first pull-up. Thank you a millions!

    #2
    Hello, there is how to build to a pull-up.

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      #3
      I do follow this, just wondering if there's a workout for the build up so I could slot it in my weekly routine.

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        #4
        How about this or that?

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          #5
          Pull-ups- a girl´s worst enemy.

          There are a few different approaches:
          One is the down movement. So you start in the upper position and lower yourself down slowly.
          One is to use pre-bend arms- the first part of the movement with straight arms is the hardest. So try to start from half-way up.
          And one is using resistance bands- they help with the first part of the movement, since they reduce your weight in that position. They are less effective the further you are up in the movement.

          You can also do the following exercise: Use a table lie beneath it, grab the edge of the table and pull yourself up- feet stay on the floor. You can do that with two different kinds of grips(like for pull-ups or chin-ups). You can do them with bent legs (easier) or straight legs (harder).

          And another exercise: Wrap a towel around a door handle (or a tree, lamp post, bar...), put your feet under the door handle and pull yourself towards the door.

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            #6
            Originally posted by Ulli View Post
            Pull-ups- a girl´s worst enemy.

            There are a few different approaches:
            One is the down movement. So you start in the upper position and lower yourself down slowly.
            One is to use pre-bend arms- the first part of the movement with straight arms is the hardest. So try to start from half-way up.
            And one is using resistance bands- they help with the first part of the movement, since they reduce your weight in that position. They are less effective the further you are up in the movement.

            You can also do the following exercise: Use a table lie beneath it, grab the edge of the table and pull yourself up- feet stay on the floor. You can do that with two different kinds of grips(like for pull-ups or chin-ups). You can do them with bent legs (easier) or straight legs (harder).

            And another exercise: Wrap a towel around a door handle (or a tree, lamp post, bar...), put your feet under the door handle and pull yourself towards the door.
            This.

            You should also try to increase your grip strenght as well, apart from hitting the bars. What I did was buying hand grips.

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              #7
              Can you do chin ups? I started with those mixed with bent armed dead hangs in the pull up position until I could do my first pull up. As to how I got to chin-up ability I'm not quite sure, I think it was most likely through push ups and other generic arm strengthening exercises.

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                #8
                Thanks for all the advice guys.

                JordanSR I've been working from bodyweight rows to negative chin-ups. Now I can do up to 3 strict chin-ups (no kipping). I recently found out the pull-up challenge on Darebee and planning to do it with chin-ups to improve my reps, and hopefully transitioning to pull-ups.

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                  #9
                  Since working from rows worked for chins, for you, can you change grip on rows to pullup grip and try same process?

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                    #10
                    3 good chin-ups are a great achievement for a female!
                    I think, your plan to do the pull-up challenge with chin-ups is a good plan.

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                      #11
                      Do you have access to an assisted chin up machine at all? It is another option to help you work towards your goal.

                      Everyone else has given great advice as well.

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                        #12
                        From my experience (but I'm a guy) I also started with rows and negatives, and I reached the point where I could do <5.
                        And then I only did those, like maybe 5 - 4 - 3 (or to be honest 5-3-1.5), and my progress was much slower. And then I started, after this routine to wait a few minutes, and do another of rows or negatives, thus really "pushing" those muscles. And I quickly progressed to 11-12

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                          #13
                          Thanks again guys, man this place is what but not awesomely supportive?


                          I've done up to day 15 of the challenge now, changed it a bit to a 4-3-2-1 format. I'm thinking of keeping up with this challenge, but do pull-ups first, then switching to chin-ups when I can no longer pull. I'll get back to you guys on how things go. Thanks and much love.

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