Content

• Part 2 of 3: Gradually Move to Pull-Ups
• Part 3 of 3: Precautions

1 Hanging on bent arms. To strengthen the muscles in your arms and shoulders, start with a hanging bar on your bent arms. Place a chair under the bar and stand on it, with your chin over the bar. Holding onto the bar with a reverse grip (palms facing you), lift slightly up and forward over the bar. Keep your elbows tense with your chin over the bar. Hold this position for as long as possible. Gradually increase the hanging time on bent arms, this will help you move on to pull-ups later.

2 Hanging on the horizontal bar. This exercise helps to strengthen the muscles of the arms and gradually move on to pull-ups. To hang, place a chair under the crossbar so that you can easily reach the horizontal bar. Holding on to the bar with a straight grip, pull up a couple of centimeters, while the elbows should be slightly apart to the sides. Bend your knees so that your legs do not reach the chair, and hold this position for as long as possible.

• While hanging on the horizontal bar, the shoulders should not rise up at all. If you find yourself having to lift your shoulders, it's too early to move on to pull-ups.

3 Negative pull-up. A negative pull-up is an exercise in which you slowly lower yourself from a bent-arm hang to a straight-arm hang. To perform this exercise, place a chair under the bar, stand on it and grab the bar with a reverse grip so that your hands are shoulder-width apart. Lift your legs off the chair and hang on tight, bent arms, and then slowly lower yourself down. Get back on the chair and repeat the exercise.

• This exercise should be done every day until you can control the speed at which you descend. If you still can't lower your body slowly and are falling down, it's too early to move on to pull-ups.

4 Make an exercise schedule. In order to prepare your body for pull-ups, you need to do one of the preparatory exercises every day. Make a schedule that alternates between exercises, and don't forget to include rest days.

• Start with hanging exercises. Do several sets of 20-30 seconds with a break of 1-2 minutes between them. To develop muscles, hang should be done every other day.
• Then move on to negative pull-ups. Do 2-3 sets of eight times, alternating with sets of one minute rest. Do negative pull-ups every other day.
• When you feel more confident, you can combine hanging and negative pull-ups in one workout. Remember to rest between exercises. Over time, you will get strong enough to move on to pull-ups.

SPECIALIST'S ADVICE

Monica morris

ACE Certified Personal Trainer Monica Morris is an ACE Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of experience as a fitness trainer, she started her independent coaching practice and was ACE certified in 2017. In his training programs, he emphasizes the correct warm-up, cool-down and stretching technique.

Monica morris
ACE Certified Personal Trainer

Push-ups, push-ups on the uneven bars, and preparatory exercises prepare your body for pull-ups. However, do not forget about strength and cardio training. Exercising with extra weight will help develop your shoulder and back muscles, while cardio will help you shed those extra pounds that prevent you from pulling up.

Part 2 of 3: Gradually Move to Pull-Ups

1. 1 Start by hanging on straight and bent arms. Before starting the pull-ups, work on your hanging exercises. Start with hanging on straight arms (3-5 sets of 20-30 seconds). After that, stand on a chair under the bar, grab it with a reverse grip and bend your arms so that your chin is over the bar. Then bend your legs and hang, keeping your chin over the bar. Do this exercise 3-4 times for 5-10 seconds.
   • Do this exercise every other day until you feel comfortable doing it.
2. 2 Complicated negative pull-ups. Negative pull-ups help you learn how to smoothly lower your body down after pulling up. Repeat the negative chair pull described in the previous section, but try to pull your body up slightly at the end. The upward movement should not be abrupt. Repeat this exercise 4-6 times.
   • Once it becomes easy for you to do negative pull-ups, you can move on.
3. 3 Australian pull-ups. For this exercise, you can use a low bar or barbell bar fixed to the frame at waist level. Take a position under the bar and grab it with a straight grip, arms at a distance slightly wider than shoulder width. The starting position resembles an inverted plank or push-up starting position. Arms, legs and body are straight. Then pull your chest up to the bar and hold in the top position for 3 seconds.
   • Once you can easily complete three sets of 15 Australian pull-ups, you can move on to real pull-ups.
4. 4 Move on to pull-ups. After you have mastered the preparatory exercises and developed enough muscles, you can move on to pull-ups. From the starting position (hanging on the horizontal bar with a straight grip) pull your body up until your chin is at the level of the bar. Hold this position for 1 second, and then slowly lower yourself down. SPECIALIST'S ADVICE

   

   Monica morris

   
   
   ACE Certified Personal Trainer Monica Morris is an ACE Certified Personal Trainer based in the San Francisco Bay Area.With over 15 years of experience as a fitness trainer, she started her independent coaching practice and was ACE certified in 2017. In his training programs, he emphasizes the correct warm-up, cool-down and stretching technique.

   Monica morris
   ACE Certified Personal Trainer

   Be sure to protect your hands. It is better to pull up in protective gloves, otherwise you will rub off the skin on your hands and you will have to interrupt your workout.

5. 5 Increase the number of pull-ups gradually. In the beginning, you will be able to pull up one or two times in a row. Do not increase the number of pull-ups too quickly, otherwise it will overstrain the muscles. Add one or two pull-ups a day to your workouts.

Part 3 of 3: Precautions

1. 1 Before embarking on a new type of training, consult your doctor. You should not start a new type of training without consulting a specialist. This is especially important if you have any medical conditions. Check with your healthcare professional to see if pull-ups are contraindicated for you.
   • Be sure to inform your doctor about any problems with your back, neck, shoulders, elbows, or hands.
2. 2 Don't jump. If you've recently started pulling up, you may want to jump up to make the pull easier. This is a mistake that prevents you from using the right muscles. Pull your body up using the muscles in your arms and shoulders. Don't jump up during pull-ups.
3. 3 Do pull-ups no more than 2-3 times a week. Pull-ups, like any strength exercise, should be done no more than 2-3 times a week. More frequent exercise will strain your muscles. Be sure to alternate pull-ups with rest days.