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4 Tips To Help Perform Pull-ups for Sexy Back
Fitness | May 02, 2014
Pull-ups are one of those core exercises that have been around a long time for a reason. They really help measure how strong an individual is in relation to their body weight. Pull-ups are a fantastic way to help develop a stronger upper body and core which will translate into a nice shape, and sexy back that you’ll appreciate during the bikini season, that’s coming up. They also help develop grip strength, which is important for all rock climber chicks, and can be considered a compound movement when done correctly. They are an essential part of most military training as well which is so in right now, just like a cool pair of cargo pants. Do remember tho, when attempting pull-ups that body weight is a significant factor. If you’re currently overweight, pull-ups will be even more challenging. However, as you begin to shed pounds and gain strength at the Zgym with me, you’ll find pull-ups getting easier as well. With that in mind, here are four tips to help you perform pull-ups.
Know Your Grip – A common mistake people make when doing pull-ups is using too wide of a grip. Often people see bodybuilders grab the bar with an incredibly wide grip and consider this correct. This unnaturally wide grip transforms the pull-up into more of an isolation movement for your lats. Instead, grab the bar just a little wider than shoulder width. This grip is ideal for developing overall strength. Rock climbers, those experts at bodyweight fitness, favor this grip as well.
Assisted Pull-ups – Use a chair, stool or bench and place it below the pull-up bar. Grab the bar and place both your legs on the chair. Drive up toward the bar as best as you can with your upper body strength, then use your legs to assist you on the way up by pushing toward the bar with them. Try to cheat with your legs as little as possible. You want to really feel it in your back and core. Some gyms even have a dedicated pull-up machine that can also help though using a bench or stool is just as good.
Start With A Negative – I don’t mean a negative attitude, I mean performing negative repetitions. Begin the movement at the top, concentric position and try to hold it for as long as possible. Slowly lower yourself down, paying attention to form and balance. Repeat this two or three times after completing your sets of either assisted pull-ups or regular pull-ups.
Isolation Movements – Isolation movements have their place though, quite often, people focus too much on them. That said, simple movements such as dumbbell or barbell rows and lat pulldowns help a great deal when trying to accomplish pull-ups. These movements develop the back muscles needed for pull-ups. Don’t be afraid to go heavy either, ideally for reps of 8-12.
Pull-ups alone won’t make you fit, but they are a worthy goal to consider, especially as a way to supplement your Zgym workouts. I have my pull up bar screwed into my bathroom door and I do them here and there, since none of my workouts include pull ups anymore. Women don’t need to work so much on their upper body strength as men do, so I look at it more as a fun skill to have rather than an essential exercise.
If you’re unable to do a single pull-up without wildly struggling, be patient and follow these tips until you can do at least 3 of them, which is a pretty good accomplishment for any average woman. Slowly but surely, you’ll get there. Maybe not in a week, but give it enough time and enough effort and you will see results. If you can already do a few pull-ups let me know how many!
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Hello,
These tips are very helpful and it will help to develop more effective pull-ups. So thank you “Warrior Zuzka” for these tips and also thank you for your amazing workouts. I’m a big fan of your videos. Keep going and keep the hard work. 🙂
Thank You 😉
Private Member |
I can do 3 from a dead hang then 2 to 3 more with touching my feet to the floor or using a chair for assistance. I try to work in pull ups in my workouts one to two times per week usually doing an old BR workout that you did. Why don’t you include pull ups in your ZGym workouts? You said women don’t need the upper body strength like men do but I would really enjoy them in the workouts from time to time.
Private Member |
because you need equipment for pull ups. One of the reasons, I love the Zgym workouts is that you don’t need a lot of equipment! Some dumbbells and kettlebells are fine and everybody has a chair at home 😉 but that’s it and that’s great!
Private Member |
Thanks for these pull up tips. wanted to do some, couldn’t because of a too wide grip, helped with a chair and didn’t know it was right… thanks again . have a nice day
Private Member |
I wish zuZana if u can consider pull ups in Ur daily base workout truly coz I make a big diffrence to use to do it as skipping rope and kettle bells plzzzzzzzzz add pull up to our routine plz
Private Member |
Thank you! I had my husband install a pull-up bar for me last year. They are great exercises!
Private Member |
The most I have done at one time is 9. Right now, my workout includes 4 sets of 8, between squat sets. I usually need a slight boost for #7 and 8 by the 3rd and 4th set. My goal is 10! I find pull ups easier if I practice them at least twice per week. For those struggling, keep trying…it took be forever to be able to do one! After that, the rest came faster 🙂
Private Member |
P.S., I am 59 and have arthritis in my hands! So never give up!!
Private Member |
I just found out about gymnastic rings and will buy some so I can have them anywhere. I have one of those bars that go in door frames but none of my frames do work. This is THE exercise I want to challenge this year.
Private Member |
Video please!
Private Member |
Currently can do 3-4. Also have a pull-up bar in my office and try to bust out a set or two as often as possible.