Beginners Guide To Pull Ups - The Toughest Back Exercise Ever

Beginning is always the hardest - but if you do it with a positive attitude and determination, nothing can pull you down. Especially when it come to pull ups, considered one of the most difficult exercises for anyone. Lifting one's own weight is a hardcore challenge for even the most well-trained athletes.

But as long as you¡¯ve got a solid starting point, consistent training and by following our beginner's guide you can do perfect pull ups.

What is a pull up?

In the world of body weight strength training, the mighty pull up is the indisputable king of upper back exercises. This movement of hands and body is performed while hanging off a straight bar and pulling your body up until your chin surpasses the bar. The person doing this has to keep his/her entire body intact to maintain maximum control. This process to keep the body intact is to encourage the body to work hard as a single unit and not bend out of shape. In the case of pull-ups, the primary emphasis is on the lats and biceps.

Here is everything you need to know about the exercise.

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Why are pull ups so difficult?

This answer to this comes down to three main factors.

1. Gravity: This pull¡¯s everything the earth¡¯s center, including you. When you do a pull up, you¡¯re resisting the force that¡¯s why it is extremely hard to do.

2. Distance: For pull ups this refers to the length of our arms. The greater the distance we have to cover the more energy we have to invest in this exercise. One more aspect is to consider is the mass. More mass to pull means greater effort.

3. Gender: This also plays a crucial role. Usually men naturally possess more upper body muscle mass and therefore they have more potential for strength. But this doesn¡¯t mean that pull ups are unattainable or can¡¯t be done by women. It just about the correct approach and training.

Safety is the key

Always try and seek professional help for learning how to do pull up exercise correctly. It is important to stay safe and equip yourself with a professional pull up bar. These bars are available with or without screws and can be installed in most door frames. In order to avoid injuries you might want to avoid DIY, self made constructions as these aren¡¯t safe. Sometimes this could lead to injuries and also an iron bar landing on top of you.

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How to do pull ups?

Here¡¯s the step by step guide to do perfect pull ups

• Step1: Gripping the bar with both hands, shoulders wide apart and your palms away from your face.
• Step2: Hang in arms and elbows fully locked in.
• Step3: Pull yourself up and take your chin to the bar.
• Step4: Keep your back in form and tight. Bring your shoulders away from the ears. Engage your core throughout.
• Step5: Lower yourself slowly and controlled. Your arms should be fully extended and straight again.

Exercises that can help to do a pull ups better

Hanging hollow hold

You can use an overhead grip for this exercise. Hop up to hang from a bar. Start engaging your core and tuck your tailbone. Your body will go from a straight to a crescent moon shape. Hold the position for 30-40 seconds, and then slowly release your tailbone for 30-40 seconds. This will help in maintaining the body strength.

Hanging scapular depression hold

For this use an overhead grip and hang from the bar. Draw your shoulder blades down and together, which will cause to slightly raise your chest. If you may feel like you¡¯re trying to bend the bar above you. Relax and return to the starting position. Do three sets of 12 reps.

Resistance band bent over row

Start by standing on the centre of a resistance band with your feet at the shoulder-width distance, bending forward slightly at the waist. Grab the ends from both sides and hold them tight just below your knees. Try and squeeze your shoulder together and focus on lifting the band up towards your upper ribs. Now, lower the band back at the start point slowly. Do this for 3 sets of 15.

Inverted row

Grab either the straps or a power rack with an overhand grip, palms facing your thighs. Lower yourself into a dead hang, keep your arms straight. Position your wrists over your shoulders. Keep your legs extended but if you are not comfortable then pull your feet closer to your body. Try and engage the lats and core and lift your chest to the bar or handlebars. Pause at the top, then slowly return to the start for one rep. You can do this with 12 reps in 3 sets.

Kettle bell single arm row

Start this exercise by your left foot forward and a slight bend in both knees. Start by holding a kettle bell in your right hand by keeping your arm straight, hinge forward at the waist. Place your left forearm across your left quad. This is your starting position. You can do this with 12 reps in 3 sets.