At the moment Im awful at pull ups, and want to increase the amount I can do. As well as doing negative reps, will dumbbell rows help build up the strength and endurance required to do loads of pull ups?
03-06-2011, 08:36 AM #1
03-06-2011, 08:50 AM #2
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not really, your best bet (outside of just doing pull ups) would be wide grip pull downs“…what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
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03-06-2011, 08:51 AM #3
03-06-2011, 09:08 AM #4
Getting your back and biceps stronger will help you get better at pull ups, as well as maybe dropping a bit of weight. But as everyone is saying to get better at pull ups you gotta do pull ups.You Have To Be Healthy To Lose Fat, Not Lose Fat To Be Healthy.
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03-06-2011, 09:51 AM #5
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as long as you are trying to do pullups or the assist pullup machine,anything else couldnt hurt.i do alot of chinups during the week,and on those last few that are hard to do,sometimes i feel my bis bringing me over the bar or my forearms and grip will get me over the bar.sometimes being a little stronger on some other muscles involved will help you get a couple of reps more.
03-06-2011, 10:01 AM #6
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I'm just starting out doing chin-ups, which isn't exactly the same... but I started out doing just one at a time between sets of other exercises. I could only do 1 rep at a time.
Then I just kept doing them until failure about once a week. This week I got three sets: 5 reps, 4 reps, and 3 reps.
The answer really is to do pull-ups!
Good luck!Owner, Tank Top Spot
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03-06-2011, 10:11 AM #7
Emphasize the eccentric portion of the lift to get stronger on the concentric, meaning, do negatives. Throw yourself up on your bar and lower yourself down slowly. Try to maybe do 20-30 reps over however many sets maybe 3 days a week.
If you finally get to do a few, maybe implement a Grease the Groove technique. If you have a pullup bar in your place, every time you walk under it do as many pullups as you can without going to failure. Do this a few times a day. As long as you don't go to failure, you'll gain some strength and be able to keep doing pullups with the fatigue of going to failure.
03-06-2011, 10:34 AM #8
03-06-2011, 02:41 PM #9
03-06-2011, 06:55 PM #10
03-06-2011, 08:40 PM #11
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03-06-2011, 11:00 PM #12
03-06-2011, 11:21 PM #13
Rows pull weight/resistance toward a fixed target (you) generally at a horizontal angle. Pullups pull yourself towards a fixed target generally at a more vertical angle. Different exercises requiring different pulling mechanics.
OP, like stated above, the real secret to improving pullups is to practice them religiously and grind them out, one at a time if you have to. Over time you will improve if you put in the hard work. That's it. No magic or special tricks, only hard work and time.
Last edited by SquatTilYouDrop; 03-06-2011 at 11:30 PM.
03-06-2011, 11:27 PM #14
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03-06-2011, 11:29 PM #15
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03-06-2011, 11:46 PM #16
03-06-2011, 11:52 PM #17
03-07-2011, 12:45 AM #18
By all means, let's swing and jerk the body up using momentum taking back muscles out in order to get more reps.
How can reducing back muscle activation help produce better back musculature?
I'll take slow controlled weighted pullups which place a premium on lat pulling strength over over wild swinging and numbers any day which don't. The goal is a better back and optimal use of time, not how boring an exercise is or is not.
Weighted "controlled" pullups give your lats the best bang for the buck in my opinion. Other questionable variations may be more fun but not as effective.
03-07-2011, 02:31 AM #19
03-07-2011, 03:33 AM #20
03-07-2011, 06:37 AM #21
Oh and nice thread U started...
03-07-2011, 06:40 AM #22
03-07-2011, 06:51 AM #23
03-07-2011, 06:55 AM #24
03-07-2011, 07:02 AM #25
03-07-2011, 07:12 AM #26
1. Whatever you do, don't get frustrated.
2. Just 4 years ago I was only able to do two pullups max.
3. Now I am able to shell out 15 bodyweight pullups with ease, 20 pullups and fatigue sets in.
What I did is emphasize my pull up form even if I only did 2 reps per set. I made pull ups my first exercise every back day. I kept my diet in check. Within 1 month I was doing 6 reps per set. The first time I did 10 reps per set I was on top of the world. Whatever you do Don't Let Frustration Set In! Also do not stray away from form and end up doing those swinging/jerking pull ups you see many people do. I am amazed those guys haven't torn a bicep.
03-07-2011, 01:54 PM #27
03-07-2011, 02:33 PM #28
Eventually all body weight exercises plateau and one needs to add resistance to progress.
Hard to safely add weight/resistance to jerky parlor tricks like muscle ups or kips.
Also you sound very angry for someone 52 years of age. Maybe someone spiked your Viagra with something.
03-07-2011, 03:02 PM #29
The difference in horizantal/vertical angle is the most significant difference that deserves focus. Another key difference is the range of motion used. Rowing should help with locking out a pull up because it does hit that upper 1/2 range. It doesn't involve pulling the lats down from overhead, that's the key weakness that rows can't significantly help pull ups with, and where moves like pullovers can help, just like pullovers wouldn't significantly help with the lockout.
Ugh actually, terms like 'lockout' are probably confusing since the elbow is bent at the top of a pull... I mean like, the top of the movement, the termination of concentric movement into eccentric lowering. Not the bottom where the elbows are straight/locked.
In line with Epi's point, grip can also be strengthened I guess.
It'd be different of course if people were doing different stuff like mixed grips, straps, hook grips, or that big overhand flexed-wrist grip people do for muscle ups.
It's impressive, just like those clapping pull ups that Ross Enamait can do, but I don't think it's a basis on which to insult those people who do solely pull ups with strict form and prefer to increase difficulty via adding weight rather than speed. These are all legitimate forms of training suited to different environments. Weighted pulls are suited to strong bars with low ceilings and accessible weights, explosive airborn pulls are suited to BWish bars with high ceilings and no weights around. In some environments one can clearly do both. Those of us with door bars with low ceilings and 300lb limits are limited from either =P
03-07-2011, 04:31 PM #30
The best real world answer without getting too technical is no. Again, different exercises - different dynamics.
Sure anytime someone moves a dumbbell in someway, it can improve gripping strength but most likely not in a way that may benefit pullup performance.
Hell, I don't even think about grip strength when doing pullups. I use my hands like hooks and pull with the back. Seriously, I see little carry over with your grip theory. Just has never been my experience.
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