Ever found yourself questioning, "Why am I not able to do pull-ups?" Pull-ups are an amazing upper-body exercise that engages multiple muscle groups, including the back, arms, and core. However, they pose a challenge, especially for beginners. If you're struggling with pull-ups, don't despair! We spoke to expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed effective tips to master this exercise.
Tips To Master Pull-Ups
According to a 2017 study, pull-up is an exercise that engages multiple joints, including the shoulder girdle and elbow joints. This exercise, classified as a closed kinetic chain exercise, aims to enhance both upper extremity and torso muscular strength and endurance.
1. Start with Assisted Pull-Ups
If you're new to pull-ups or find them difficult, start with assisted pull-ups. Arora said, "You can use resistance bands or an assisted pull-up machine to support some of your body weight, making the exercise more manageable. You can gradually decrease the assistance as you build strength until you can perform unassisted pull-ups."
2. Focus on Grip Strength
Did you know grip strength plays a crucial role in pull-ups? Therefore, make sure to work on your grip strength through exercises like dead hangs, farmer's walks, and grip strengtheners. A strong grip will help you maintain your hold on the bar and perform more reps.
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3. Perfect Your Form
Proper form is essential for effective and safe pull-ups. Begin by grasping the bar with your hands positioned slightly wider than shoulder-width apart, ensuring your palms are facing away from your body. Engage your core, squeeze your shoulder blades together, and pull yourself up until your chin clears the bar. Lower yourself in a controlled manner, ensuring smooth movement. Avoid swinging or relying on momentum to complete the exercise.
4. Incorporate Negatives
Negative pull-ups focus on the lowering phase of the exercise, which can help build strength and control. "To perform a negative pull-up, start in the top position of a pull-up by either jumping or using a step to get there. Then, lower yourself down slowly, taking at least three to five seconds to descend. Aim for three to five sets of negative pull-ups, gradually increasing the time it takes to lower yourself down", said Arora.
5. Train Frequently
Consistency is key when it comes to mastering pull-ups. Hence, your aim should be to add pull-up training into your routine at least two to three times per week, said Arora. You can include them as part of your upper-body workouts or dedicate a separate session specifically for pull-up practice.
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6. Mix Up Your Grips
There are various grip variations you can use for pull-ups, including wide grip, narrow grip, and chin-ups (palms facing towards you). Start experimenting with different grips to target different muscles and keep your workouts interesting. Mixing up your grips can also help prevent overuse injuries and plateaus.
7. Strengthen Your Back and Core
Another thing to keep in mind is to strengthen your back and care to improve your pull-up performance. Add exercises like rows, lat pulldowns, and planks into your workouts to strengthen these muscle groups. A strong back and core will provide the stability and power needed to perform pull-ups with ease.
8. Be Patient and Persistent
Aroa highlighted, "Mastering pull-ups takes time and dedication, so be patient with yourself and stay consistent with your training. You should celebrate your progress along the way, whether it's completing your first unassisted pull-up or increasing the number of reps you can do."
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting any exercise regime, especially if you are dealing with any injury or health issues.]