Beginner's Pull Ups


Beginner's Pull Ups

To build muscles in your shoulders and arms, start with flexed arm hangs. To do flexed arm hangs, place a box near the pull up bar that puts your chin just over the bar. Place your hands on the bar with your palms facing you. Lift yourself upward and hold yourself slightly over the bar. Keep your elbows flexed, and your chin over the bar. Hang over the bar in this position as long as is comfortable. Gradually increase how long you hang over the bar as you build up to doing pull ups.

Try some dead hangs. Dead hangs help build your arm strength and allow you to eventually work your way up to pull ups. To do a dead hang, place a chair near the pull up bar so your arms can just reach the bar. Grab the bar with your palms facing away from you. Pull yourself up about an inch, moving your elbows to the side as you pull your body up. Bend your knees to lift your feet off the stool and hold this position for as long as is comfortable.

  • Your shoulders should not raise up at all while doing this move. If you find your shoulders raising upward, you need to build more strength before moving on to actual pull ups.

Lower your body slowly. Lowering your body takes practice as well. To get into the hang of lowering your body, place a chair under the pull up bar and grab the bar with your hands shoulder-width apart and your palms facing you. Step off the chair as you tense up your muscles. Very slowly lower your body. Then, step back on to the chair and repeat the process.

  • You should keep doing this exercise each day until you can lower your body slowly. You should be able to control the speed of your body as you lower it. If you find yourself plummeting downward quickly, you're not ready to do pull ups.

Find a schedule for these exercises. You should focus on practicing one aspect of pull ups each day as you work your way up to doing regular pull ups. Make a schedule for yourself where you alternate practicing different aspects of the pull up, with rest days in between.

  • Start with hanging exercises. Do sets lasting about 20 to 30 seconds with one to two minute breaks in between. Do this every other day to build your muscles.
  • Then, transition into body lowering exercises. Go for eight repetitions of lowering your body. Do two or three sets, and rest for a minute between sets. Do your sets every other day.
  • As you feel comfortable, begin combining hanging and lowering exercises, remembering to take breaks in between. Eventually, you'll find yourself feeling comfortable lifting your body and transitioning into a pull up.
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    About Author - Jevon Boyce (Super Admin)

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