Pull-ups are perhaps the best exercise for improving upper body strength, but they can be incredibly difficult to do for a newbie. Thankfully, with some hard work and dedication, you can get better at performing pull-ups and increasing the number of pull-ups, even if the increment is only one.
Are Pull-Ups Really Hard To Do?
Pull-ups are not hard by default; your weak back or lats make it difficult. Also, It could be your grip or your core that makes pull-ups difficult for newbies.
How to Do More Pull-Ups
Good news for those facing difficulties improving their pull-ups, the following are three ways to start doing more pull-ups.
If you are ambitious to improve your pull-up, Findyourgym.ae can help you find the personal trainers to get personalized training.”
The dead hang is an exercise where you hang from an overhead bar as if you’re about to do a pull-up. It is a simple, effective, but often overlooked exercise with many training benefits. Besides offering good full-body stretching, dead hangs also improve your pull-up.
How To Do A Dead Hang
- » Use a secure overhead bar.
- » Use a bench to easily reach the bar with your arms.
- » Grip the bar with palms facing away from you. Keep your arms shoulder-width apart.
- » Move your feet off the bench, so you’re hanging on to the bar.
- » Keep your arms straight.
- » Hang for 10 seconds. Work your way up to 45 seconds to 1 minute at a time.
- » Slowly step back onto the bench before releasing your arms.
Try 3 sets of dead hangs for as long as you can hold it with 30–60 seconds. You can do these two to three days per week.
Assisted Pull-Ups With a Band
The Assisted pull-up is a variation of the classic pull-up and is executed by looping one end of a resistance band around the top of the pull-up bar and the other end around the feet or knees. This helps to get a little boost from the band at the bottom while still working your muscles.
How To Do Pull-Ups With A Band
- » Start by choosing a thick resistance band and a high bar.
- » Loop the band over the bar and pull the other end through the loop.
- » Hold the bar with an overhand grip.
- » Your hands should be placed a little wider than shoulder-width apart.
- » Stand on a box behind the hanging band.
- » Place your feet or knees inside the loop.
- » Slowly pull yourself up to the bar with a steady motion.
- » Use your upper body to pull yourself up, not your hips or lower body.
- » Complete your assisted pull-up by lowering yourself slowly in a controlled movement.
Try 3 sets of assisted pull-ups with a band for as many reps as possible. You can do these two to three days per week.
Pull-ups require strong biceps, so ensure you’re recruiting strength from your biceps. For strong biceps, curling Dumbbell is the best exercise and improves your pull-ups.
If you want to learn more about curl Dumbbell, please check out our blog,” Curl Dumbbell”.
How To Do Curl Dumbbell
- » Stand with your legs straight and knees aligned under the hips.
- » Put a dumbbell in each hand with palms facing the thighs.
- » Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders.
- » Hold for one second at the top of the movement.
- » Lower the weights to return to the starting position.
Try 3 to 5 times with 60-second breaks in between. You can do these two days per week.