help me with pull-ups!

[hmotb555]

Ok I can't do a pull up to save my life! But that is usually the only way that I see to work the lats. I do not go to the gym, I work out at home...I have a pull up bar but I just can't do a pull up! I don't know if it's a coordination or strength problem or both...but I am determined to be able to do pullups (plural) by the end of this year. I do have a total gym that allows you do pullups but you're like lying down and you're doing them on an incline as opposed to actually pulling straight up, which is clearly a lot easier. Is it possible for me to make that more challenging until I can work my way up to the real thing?

Please help me build up to doing pull-ups...thanks ladies!

[bull.dogz]

Jump.........I can't do pull-ups either. So I have to do the jump ones. Very tiring but eventually you will build up your strength. I no longer have to jump with chin-ups.

[hmotb555]

Jump.........I can't do pull-ups either. So I have to do the jump ones. Very tiring but eventually you will build up your strength. I no longer have to jump with chin-ups.

What do you mean jump? Jump up to the bar? I'm sorry if I sound dumb but I honestly don't get it

[CPX]

Do eccentrics. Start in the top position of a pull-up & then slowly lower yourself down. Or try to hold yourself at the top as long as possible.

[dkemano42]

Hey,

One way to help you build up the strength to do unassisted pullups is to do sort of an assisted one. Put a chair or stool under the bar and use your legs to help you a little....eventually you will be able to do more and more with less help from your legs. Once you can do a couple unassisted, just keep going them and you'll start adding more reps.

DK

[andrew.pace]

my hands are always way too sweaty at the gym to do pull-ups and dips :-(

[hmotb555]

my hands are always way too sweaty at the gym to do pull-ups and dips :-(

Thanks! I will give that a try...sorry about the sweaty hands...do you wear gloves? I hate when my grip ruins my workout!

[freebirdmac]

Do eccentrics. Start in the top position of a pull-up & then slowly lower yourself down. Or try to hold yourself at the top as long as possible.

This should help. They're called negatives. Count as you come down and try to increase the time it takes to come down. That'll be similar to increasing weights each week or so.

[hmotb555]

This should help. They're called negatives. Count as you come down and try to increase the time it takes to come down. That'll be similar to increasing weights each week or so.

Ok but how do I start at the top? Do I assist myself in getting up there and just hold myself up there for as long as possible?

[CPX]

Get on a chair and get in position. If you hold yourself in position that's called isometric strength training, eventually you'll start to weaken & slowly you'll lower back down.
But if you just want to do the eccentric portion of a pull-up that's good too.
I mixed up both ways & threw in the jump to pull-up (where you jump to the bar & in effect, you get past that really tough part at the bottom, making it easier to perform the rest of the pull-up) & that's how I started doing pull-ups.

[hmotb555]

Get on a chair and get in position. If you hold yourself in position that's called isometric strength training, eventually you'll start to weaken & slowly you'll lower back down.
But if you just want to do the eccentric portion of a pull-up that's good too.
I mixed up both ways & threw in the jump to pull-up (where you jump to the bar & in effect, you get past that really tough part at the bottom, making it easier to perform the rest of the pull-up) & that's how I started doing pull-ups.

Ok thank you all sooo much! I'm working my back today and it would be great to work those lats! Thank you all again!

[freebirdmac]

Ok but how do I start at the top? Do I assist myself in getting up there and just hold myself up there for as long as possible?

I would use a chair, or any way really, to get yourself up there, bend your legs at the knee, and slowly as you can come all of the way down. Count as you come down. Rest and repeat. You can also superset these negatives with one of your other back exercises.

If you have to you can kick the chair or stool out of the way once you're up. Make sure the dog, cats, and kiddies are out of the way

[bull.dogz]

What do you mean jump? Jump up to the bar? I'm sorry if I sound dumb but I honestly don't get it

I mixed up both ways & threw in the jump to pull-up (where you jump to the bar & in effect, you get past that really tough part at the bottom, making it easier to perform the rest of the pull-up) & that's how I started doing pull-ups.

^^ This.

[Mustrainhard]

Ok I can't do a pull up to save my life! But that is usually the only way that I see to work the lats. I do not go to the gym, I work out at home...I have a pull up bar but I just can't do a pull up! I don't know if it's a coordination or strength problem or both...but I am determined to be able to do pullups (plural) by the end of this year. I do have a total gym that allows you do pullups but you're like lying down and you're doing them on an incline as opposed to actually pulling straight up, which is clearly a lot easier. Is it possible for me to make that more challenging until I can work my way up to the real thing?

Please help me build up to doing pull-ups...thanks ladies!

The heavier you are, the harder it is to do them. Even 5lb fat loss or gain makes a huge difference. This is not discourage you; even heavy squatters (guys) find it difficult to do many pullups.

[LiftinKB]

Jump.........I can't do pull-ups either. So I have to do the jump ones. Very tiring but eventually you will build up your strength. I no longer have to jump with chin-ups.

Do eccentrics. Start in the top position of a pull-up & then slowly lower yourself down. Or try to hold yourself at the top as long as possible.

Hey,

One way to help you build up the strength to do unassisted pullups is to do sort of an assisted one. Put a chair or stool under the bar and use your legs to help you a little....eventually you will be able to do more and more with less help from your legs. Once you can do a couple unassisted, just keep going them and you'll start adding more reps.

DK

These and several others have hit it on the head. Start with the underhand grip - Palms facing you - chinups --- Either jump and pull yourself up so you take advantage of the momentum, or get a chair... get up to where ur chin is just above the bar and hold yourself up there for as long as you can (up to 10-15 seconds if you can) then start to lower yourself as slowly as you can. You will see your strength jump up pretty quickly doing this.

[lauren921]

Not to thread jack but I've been doing assisted with a chair since December and I still can't pull myself half way up without assistance. My upper body strength is just awful.

[CharliC]

In addition to all the advice above, supine rows are a good way of building upper body strength as a preliminary to pull-ups.

[CATRACCOM]

I got to do them a little bit differently. I used one of those rubber bands that attach at the top of the door when you close it...the strongest one at the store. I sit on the floor and lean a little so you're in the same position you would be if you were doing a pullup. I started out doing as many as I could at kind of a fast pace. Then I did them with a 3 second hold at the bottom...then went to 5 seconds. To make it harder I would keep scooting back further from the door. It got to where it was pulling me across the floor. Once I got to this point, it wasn't long before I could do one. I tried doing it by letting myself down off the bar but it was too easy to cheat. Doing all the other strength training with your shoulders and back will help too.

[Mindi912]

Do eccentrics. Start in the top position of a pull-up & then slowly lower yourself down. Or try to hold yourself at the top as long as possible.

I think you mean negatives.

[CPX]

I think you mean negatives.

Nope, meant eccentrics. They mean the same thing.

[Mindi912]

Nope, meant eccentrics. They mean the same thing.

Yeah I thought about this after I logged off.

[gecko...]

I do pullups with my big toe on a chair. It takes just enough weight off for me to be able to do them with good form. I can now do a few with no assistance
Good luck!

[healthy525]

These and several others have hit it on the head. Start with the underhand grip - Palms facing you - chinups --- Either jump and pull yourself up so you take advantage of the momentum, or get a chair... get up to where ur chin is just above the bar and hold yourself up there for as long as you can (up to 10-15 seconds if you can) then start to lower yourself as slowly as you can. You will see your strength jump up pretty quickly doing this.

^^^^^
This.

When i first started unassisted chin ups, i did them this way with a step stool underneath and could maybe pull myself up twice and just hold and lower slowly!

Yesterday i reached a personal best of ten at a good pace! It really does build your strength to do them this way!

[MetalMommy]

i used to do assisted pull ups..someone underneath has your feet. DO ONT USE YOUR ELGS TO PUSH UP..just let your feet rest in their hands.

cna you do a flexed arm hang? try to hold a flexed arm hang till muscle failure...keep doing those and over time you'll get stronger.

i cant do pullups...back when i was really lean..i still couldnt do pull ups lol. my husband knocked out pyramid pullups yesterday 1-20..i dnt know how in the hell he does it cause he never practices or works out at home.

[ToraAdams]

I see 250lbs guys doing pull ups all the time.


not enough strength in your back and lats


Lat pull downs

3 sets hard harder hardest to the point you have to get someone to pull you down



push ups on a stabilizer like upside down bosu or balance board (till you puke)

chin ups hands close together palms in not out (jump or stand on chair)

Pull ups were very challenging to me. I wanted to do them more than anything
I mean it more than ANYTHING !!

I adopted this attitude

Don't ever tell yourself you can't do something especially the stuff that challenges you the most.


This is what I said to myself and still do

I am doing this *I can do this* . I own this body NOW GET IT DONE !!!
I tackle pull ups like taking on a spiritual quest... or like an event in my life where I was powerless to change anything I mentally take myself back there to finish off what I couldn't back then.

Our bodies don't fail us our thoughts do.


I'm up to 11 now

I did it one mutha F***** at a time

My goal is 20

[hmotb555]

I see 250lbs guys doing pull ups all the time.


not enough strength in your back and lats


Lat pull downs

3 sets hard harder hardest to the point you have to get someone to pull you down



push ups on a stabilizer like upside down bosu or balance board (till you puke)

chin ups hands close together palms in not out (jump or stand on chair)

Pull ups were very challenging to me. I wanted to do them more than anything
I mean it more than ANYTHING !!

I adopted this attitude

Don't ever tell yourself you can't do something especially the stuff that challenges you the most.


This is what I said to myself and still do

I am doing this *I can do this* . I own this body NOW GET IT DONE !!!
I tackle pull ups like taking on a spiritual quest... or like an event in my life where I was powerless to change anything I mentally take myself back there to finish off what I couldn't back then.

Our bodies don't fail us our thoughts do.


I'm up to 11 now

I did it one mutha F***** at a time

My goal is 20

Thanks for that! That is how i feel! I am so determined to do a pull-up and before the year is out I'm GOING to be doing pull-ups!

[jempalmer]

at first i thought id never get there so i started with assisted

i also do close grip ull ups aswell as wide to keep the strength balanced

i also trained to lift over body weight on lat pull down and close grip too

i do 28 sets for back

pull ups close and wide
lat pulldown
close pulldown
1 arm row
seated row
deadlift

set a number you want to reach in your head an you'll get there also now im at 20 it starts being like a cardio workout too as i hang for a sec and full arm extension, i have a love hate relationship with pullups

[OnTheRoad]

Has someone checked your technique?

I have been struggling to do pull ups for nearly 2 years...i just couldn't get myself half way up.

I started trying them with my current trainer and she said a few words to me "keep your elbows forwards" I did and........up I went!!!!!!!!!!!!!!!!!!!!

I am now doing 5 and working my way towards 10 then 20, then a weighted belt..lol

Just a thought...maybe get someone to look at you doing them.

[hmotb555]

Has someone checked your technique?

I have been struggling to do pull ups for nearly 2 years...i just couldn't get myself half way up.

I started trying them with my current trainer and she said a few words to me "keep your elbows forwards" I did and........up I went!!!!!!!!!!!!!!!!!!!!

I am now doing 5 and working my way towards 10 then 20, then a weighted belt..lol

Just a thought...maybe get someone to look at you doing them.

you know I will do that!!! I alway workout on my own or someone with less experience but I will ask my brother or my dad to check my form...good tip!

[Net1]

When I first got started with pull ups, I used a rubber exercise band to give me the extra bump up I needed (looped around the bar and looped around me). Just a thought...