Pullups are one of the most common sports exercises of all time. Pull-ups on the horizontal bar involve the entire pulling muscle group in your body – back muscles, biceps, and forearms.
The ability to perform this exercise testifies to your level of fitness – anyone who can do pull-ups is in pretty good shape. If you can do 10 or more pull-ups, you are clearly in great shape.
Nevertheless, pull-ups can become quite a challenge for you, especially if you are just starting to pull up on the horizontal bar.
How to learn to pull up on the horizontal bar. Introduction
- Surely, this will be obvious to you, but the more you weigh, the more effort you will have to make in order to pull yourself up. If you are really serious about learning to get fit, start by bringing your weight back to normal. After you lose weight, pulling up will be much easier.
- Prioritize back muscle exercises. After proper warming up of the body, your first exercise should be exactly what you should work on the most – in this case, an exercise for the back muscles.
- The ways to learn how to learn how to pull yourself up are just the direction you can follow. But if you feel that you are able to move faster or want to try full pull-ups earlier than you are recommended, this is quite normal.
- It is recommended to go to the next level when you can do 3 sets of 8 repetitions of the next exercise. If you want to learn how to pull yourself in a shorter time frame, proceed to the next exercise as soon as you can do 3 sets of 5 reps.
Level 1. Thrust dumbbell in one hand standing in the slope
Let’s start with this basic exercise for the back muscles. Every day choose a dumbbell that you can lift with three approaches of 8 reps, 2 minute break between sets. As soon as you get it done, it’s time to choose a heavier dumbbell.
Once you are able to perform the exercise 10-pound dumbbell or heavier, think about moving to the next level. If you are a big guy, for you it is advisable to focus on the 18-pound dumbbells.
Level 2. Pullups on a low bar from hang lying
Pull-ups on the low bar are the precursors of pull-ups themselves. Both of these exercises work with the same muscles but from a different angle.
For pull-ups on a low bar, Smith’s machine, which is present in every gym, is perfect. Since you can adjust the height of the bar, you are given the opportunity to adjust the complexity of the exercise.
The higher the crossbar, the easier it is to perform this exercise, because the bulk of the bodyweight will affect the legs.
- Tighten your gluteal muscles and keep your body level during exercise.
- Set the bar to a height at which it will be difficult for you to complete 3 sets of 8 reps with two minutes of rest between sets.
- Once you can complete all 3 approaches, lower the bar below.
After completing this exercise, provided that your body is at an angle of 45 degrees or less relative to the surface of the earth, go to the next level.
Level 3.1. The auxiliary pull-ups
- You can pull yourself up by substituting a chair under your legs, which should be used for support, while maximally utilizing the upper body.
- Use a rubber loop to pull up on the horizontal bar. Fasten your foot in the loop and pull yourself up.
- Use the help of a partner for pull-ups: ask a friend to hold your legs and help in doing this exercise. Partner assistance should be minimal.
After completing 3 sets of 8 reps, move on.
Level 3.2 Negative pull-ups on the horizontal bar
If you don’t have a rubber loop for pulling up, a chair, a partner that would hold your legs, and there is only a horizontal bar, it does not matter. Perform negative pull-ups.
To do this, you jump above the crossbar and slowly lower yourself until you are on outstretched arms. This exercise can even be traumatic if you are very heavy. However, negative pull-ups are a great way to make your arms tighter.
You can jump above the crossbar and then fall, or use a chair to rise above the horizontal bar and then lower yourself back.
You do not need to sink too slowly so as not to lose all strength in one repetition. Lower yourself at a controlled speed: counting up to three while driving will be a good pace.
Do as many approaches as you can, up to 5 repetitions for each approach. Take a 2-minute break between sets.
Once you complete 3 sets of 5 reps, you are ready to move on to the next level.
Level 4. Pullups
Depending on your weight, level of physical fitness, and also taking into account how well you mastered the previous stages of the process of working out pull-up skills, you can start with several approaches for one repetition (try starting with 3 approaches).
It may be easier for you to pull your palms facing you.
In the End
You don’t have to follow exactly the above recommendations, but they can serve as the basis for you. Choose the pace that’s right for you. There is nothing wrong with moving slowly.
Regardless of your entry-level, no matter who you are: boy or girl, you can learn how to pull yourself up. And you will do it.