Pull-ups
If you don't like something, change it. If you can't change it, change your attitude. Don't Complain.
No one likes pull-ups. OK, some people do, you know those little guys who can do 100 pull-ups because they weigh 80 pounds and have the right body type? Gymnasts like them too. OK, so some people like them, but for the rest of us mortals, pull-ups can be rough. One of the reasons they are tough is that if you can't do more than one or two, it's hard to get better at them. That's why you have to build up to do pull-ups. There's no better way to turn heads than to rip off your shirt and crank out a bunch of pull-ups as people stare at your chiseled back.
Exercises to help you get there:
Exercises: |
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Lat Pull-Downs |
Jump to Eccentric Hold |
Inverted Rows |
Band Assisted Pull-ups |
Hanging Lat Activation (Scapular Pull-ups) |
Pull-ups |
Dumbbell Rows |
Farmer Carry |
Exercise Break Down:
Lat Pull Downs: Lat Pull-Downs are a great way to build the muscles needed to do pull-ups, the only problem is that you have to have the machine to do them. If you don't have a lat machine, you can do band pull-downs.
How to do it:
How to do it:
- Put a broom handle through two bands of equal strength.
- Kneel down on an ab mat.
- Pull down and stretch the bands until you bring the bar to your upper chest.
- Slowly release the tension as you stretch your arms back up.
Inverted Rows: Inverted Rows are the best kept secret in the gym. They can be adjusted to be easier or harder based on your strength.
How to do it:
Variations:
How to do it:
- Put your straight bar on the rack and adjust the height so that your back doesn't touch the ground when your arms are fully extended, usually about waist level.
- Lie face underneath the barbell, aligning it with your lower chest.
- Grip the bar slightly wider than shoulder width.
- Pull yourself toward the bar by squeezing your shoulder blades together.
- Once your shoulder blades are fully contracted, slowly lower back down until your elbows are extended again.
Variations:
- Raise the bar higher so you are more upright (makes it easier).
- Elevate your feet on a box (makes it harder).
Hanging Lat Activation: One of the best ways to train your body to do pull-ups. This is the hardest part of the motion for most people, so this really strengthens your back to do a pull-up.
How to do it:
How to do it:
- Hang from the bar with your arms just wider than your shoulders.
- Your ears should be touching your shoulders, then raise up by lowering your scapula so that your ears are now above your shoulders.
- Release and go back to the starting position.
Jump to Eccentric Hold: Pretty basic idea here. You jump up and then hold your body at the top of the pull-up position with your chin above the bar.
How to do it:
How to do it:
- Jump up and hold yourself at the top of the pull-up position.
- Hold for 5-10 seconds, then slowly release yourself back down in a very controlled fashion.
- Release from the bar and repeat the process.
Band Assisted Pull-ups: Basically a pull-up using bands so that you are not pulling up quite so much weight.
How to do it:
How to do it:
- Get your desired band and place it into position.
- Stepping on a box, put your foot in the band and then grasp the bar with your arms slightly wider than your shoulders.
- Pull-up and then slowly release back down.
- Use lighter bands until you are ready to do 5 regular pull-ups in a row.
Pull-ups: One of the greatest exercises and proofs that you are fit as a fiddle.
How to do it:
How to do it:
- Grab the bar with your arms slightly wider than shoulder width.
- Pull-up and then slowly release back down.
- Rinse and repeat. You're amazing.
Training regimen
I like to train pull-ups two to three times per week. I try to work them in on my shoulder days and maybe throw in one more for good measure when I feel like it. On days I am not doing pull-ups, I still do some pull-ups or hang on the bar, or do curls on bicep days, or hang and do core stuff. It's just good to spend time up in the air on the bar.
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Day One:
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Day Two:
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Day Three:
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