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Home / Fitness Tips / How to master the pull-up – one of the most difficult body movements there is

How to master the pull-up – one of the most difficult body movements there is

You probably do not need us to tell you that the pull-up is the hardest body weight there is. If you have ever tried to turn off a set in the gym, or pull yourself over a wall in the real world, you know what your back, shoulder, and arm muscles are.

On the back, it's the lats, traps and rhomboids that carry the brunt of the effort, while you can challenge different parts of your arms by changing your grip (which you'll learn below). The movement also improves your core strength, and this is one of the quickest and easiest ways to make the entire upper body shake from exhaustion while exercising at home because a door frame pull-up bar is the only equipment you need.

In addition to form guides For pull ups and many variations of the exercise, you will also find a number of moves that you can use to build up the strength to perform a full pull-up, because if you are unable to make more than one pair It's better to start with something like a supervised pull-up or a dead hang. There are also some form tips that will help you find the perfect pull-up below, as well as some pull-up challenges that you can try as you become familiar with the exercise. Have fun.

Why is the pull-up important?

"It's the ultimate test for upper body strength and one of the few bodyweight movements that trains the back and biceps," says former Marine Marines PTI Sean Lerwill. "Many guys are best at bench press, but I think all of your pull-up efforts are a far better indicator of a strong, stable, and functionally-tuned upper body that has real capabilities."

How many should I be able to do that?

The Potential Royal Marine Course (PMRC) requires you to do three full pull-ups to stay on course, while 1

6 gives you a maximum score. "A man in good shape should be able to do about six perfectly formed pull-ups at a slow and controlled pace with the aim of achieving 12 repetitions," says Lerwill. "When you get to that point, you should make it harder by holding a dumbbell between your ankles or wearing a belt with attached weight plates."

What can I do if I can not do one?

"The Best To build pull-up power, you can use lat pull-downs with large handles, both heavy and high reps," says Lerwill. "Eccentric pull-ups that put you in the top position "Jumping" and slowly lowering your back are also very good exercises. "

How to make a perfect chin-up

  1. Jump up and grab the pole Your hands are shoulder-width apart and your palms face away from you. If you hang with your arms outstretched, you can bend your legs at the knee as they pull on the floor.
  2. Hold your shoulders back and pull up your core as a whole, then pull yourself up Concentrate on including each upper body muscle around your
  3. Slowly move up until your chin is over the bar and slowly down until your arms start to move again
  4. Go for 10 pull-ups, but be prepared to miss out.

Do not be discouraged if the idea of ​​tearing 10 pull-ups seems ridiculous at the moment, there are many ways to build your first full pull-up. Get used to your body weight by keeping a dead hillside for as long as possible without trying to pull yourself up.

You can also prepare for pull-ups by strengthening your back muscles. Exercises like bending over dumbbell rows and reverse body weight rows will help. In many gyms, there are also pull-up machines where you kneel on a platform that provides some lifting assistance, depending on the weight you used to set the weight.

chin-up aid

Try it This assistive machine moves to increase your pull-up abilities.

Lat pulldown

This machine movement replicates the muscle movements required to perform pull-ups. The broader your hands are on the pole, the more you isolate your lats, making each repetition more difficult.


This positively affects your pull-up ability by not only improving your crooked posture to greatly improve sitting, but also learning how to retract your shoulder blades properly, which is the key to a perfect pull -Up shape is. After the back or shoulders, make three sets of 15. 15. 1965

Negative pullup

Try increasing your pullup max with negative repetitions. Your muscles are stronger when you lower a weight than lift it so you jump up at the end of a set and lower it as slowly as possible. Keep going until you can not control your descent.

pullup tips

Recruit the gluteal muscles

It is tempting to think of the pullup as a torso and to relax everything below the waist. However, if you squeeze your buttock muscles before pulling up, you can recruit as many muscle fibers as possible.

Full Area Usage

If you use a full range of motion, more muscle fibers are used and harder. Hang the bar with both hands so that your arms are straight. This is the start and finish position. Keep the repetitions for the entire area slow and smooth to reduce joint strain.

Getting Cramp at Start

Tensing your body will attack your muscles, both large and small, so you can handle your weight more easily. Keep your chest and abdominal muscles and gluteal muscles engaged. Begin the movement by pulling your shoulders back, then lower your elbows to pull yourself up.

Push Up

If your chin is higher than your hands, your muscles will become even stronger and more powerful as you squeeze your muscles. Hold on for a second at the top to squeeze your muscles, then lower them back to the beginning.

Mix Your Grip

"Vary between broad, narrow and hammer grip hand positions to recruit more muscle fibers and correct any weaknesses in overall strength," says coach Andy Watson (@functional fitness training).


"Remove the impulse to reach all three phases of the elevator," says Watson. "Pull your chest to the counter, pause for three seconds, lower it halfway, stop it, and lower it They then down again. "

Hard force

" If you grab the handle, go. Get used to hanging on to the bar with extra weight until you fail. Lifting your own body weight while pulling pull-ups will feel light.

Different pull-up grips

Overhand grip

An over-grip pull-up is the hardest to do, as it takes more work on your lats The wider your grip, the less help your lats get from other muscles, creating a repeat becomes more difficult.

Underhand Handle

This handle transforms a pull-up into a chin-up and emphasizes your biceps more, making it more of an arm than a back. Your hands should be shoulder width apart.

Neutral Handle

A neutral or palms-pointing grip is your strongest hand position as it distributes the workload across multiple muscles. Use it initially to build strength, or even as an end grip for a drop set.

Pull-up Challenges

If you're a relative pull-up professional, test your skills with these challenges.

Russian Special Forces Challenge

This test comes from the entrance exam that was conducted by new recruits at the Russian Special Forces. It is not for the faint of heart. You must complete 18 full pull ups without compromising form or technique. If that does not sound hard enough, you'll have a 10kg weight on your body – either a kettlebell, a plate or a weighted vest.

Dead Hang Challenge

Choose a weight that will allow you to perform 15 comfortable pull ups. That may be your body weight alone, or you can add 5-10 kg over a weighted vest or dive belt. Your challenge is to hang on the lower part of the lift for 1-2 minutes (depending on your fitness level). It's not as easy as it sounds, and pull your shoulder blades back as if you were doing a pull-up – and hold that position to make it harder. This is extremely useful for anyone who wants to quickly gain power in pull-up.

The 10s Set-Up / Pull-Up Combo

Five pull-ups that are in ten push-ups. No break in between Ten sentences. Ideally, do this at the end of your session for a strength and endurance test. It is a favorite of Combined Strength coach Andy MacKenzie (@ironmacfitness), and although it may seem relatively simple at first glance, it will lead to a lung-breaking goal.

Pull-Up Variations

We've put together 11 variations The classic pull-up – from the first-ever negative pull-up to the extremely difficult towel-pull pull-up – to move your pull-up game forward. If you can do six to eight reps, move the scale up – adding an extra pull-up per week is a good rule of thumb.

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