Pull-up exercises help in general strength training, and are extremely useful for those interested in bodybuilding. This FitnessVigil article offers you some valuable information on this effective workout, to help you achieve your goal.
Many men and women shy away from a pull-up workout, simply because, they assume that they are perhaps too heavy to be able to perform this exercise. However, you need to understand that, it’s not your weight, but your strength that determines, how you can perform pull-ups, and this strength can be developed only by following a pull-up exercise routine. Workouts that involve pull-ups are perfect to strengthen the muscles of your upper back, your arms, and even your core. They help improve your posture, overall physique, and by strengthening the upper back muscles, they keep physical problems, such as a severe back pain, at bay. Here, we are going to talk about performing such a workout, and outline a proper workout routine that involves pull-ups.
Types of Pull-ups
There are two types of this exercise:
- The Regular Pull-up
Hold the pull-up bar with your hands, placed shoulder width apart, and your palms facing outward, away from you. Gather all your strength and pull yourself up, till your chin is above the bar, then slowly lower yourself. You should be able to repeat this movement at least 10 times, without resting your feet on the ground. - The Chin-Up
The chin-up is performed in a manner similar to the pull-up. However, when you hold the bar, your palms should be facing inward, towards you. Again, you lift yourself up, till your chin is above the bar, then slowly lower yourself, and perform at least 10 repetitions.
Now that the basics have been established, let’s understand how you can do these workouts effectively and a routine that you can follow to build strength.
Effectively Performing the Workout
It goes without saying, that performing this workout requires immense strength, which, as mentioned before, can be built only by doing pull-ups daily, without giving up. Here are a few tips that will help.
- Maintaining a regular breathing pattern while doing this workout is essential, to perform this exercise well. Breathe in before you lift yourself off the floor, and breathe out while you lower yourself back.
- If you are doing this exercise at a gym, just to get started off, ask someone to assist you in doing it.
- Do not use machines for this workout, as they are never as effective as doing them manually on a bar.
- The number of sets you do matters, as much as the number of repetitions. To build your strength for performing several repetitions together, try out this routine. Start with ten sets of one pull-up. This means doing one pull-up, taking a 20-30 second break, and performing the next set.
- Slowly increase the repetitions to 2, 3, 4, and then 5 repetitions per set. Once you are able to do 5 in a set, you will be able to perform 10 repetitions in 1 set easily.
Sample Workout Routine
You may want to perform this exercise to build your muscle mass and strength, or for bodybuilding. To do so, ensure that you follow a protein-rich diet, and develop a healthy sleeping pattern. These are primary requirements to perform the workout routine effectively. The following exercises comprise a complete pull-up workout. Perform this workout only after you are comfortable doing the basic pull-ups and chin-ups. To get the most of this workout, perform 10 repetitions of each exercise in a minimum of two sets, increasing the number as you get more comfortable with the exercise.
| Exercise | Targeted Muscle Group | Routine |
| Knee Lift | Hip and Abdominal muscles | This exercise involves doing the basic pull-up, but with your knees lifted up backward while doing so. While pulling yourself upward, push your knees back as much as you can. Do not swing, and do not touch the floor. |
| Knee Twist | Oblique Muscles | Perform the basic pull-up. While doing so, lift your knees up in front of you, as high as possible. Twist your knees to the right, and then bring them back to their original position. Repeat the same movement towards the left. Lower your body, like you would do in a basic pull-up. Raise yourself again and repeat the same movements. |
| Straight Leg Lift | Core Muscles | Pull yourself up in the chin-up position. Once in place, with your chin above the bar, lift your legs in front of you, so that your torso is perpendicular to your legs. Remain in this position for about 10 seconds. Lower yourself, and come back up to repeat the same movements. |
| Bar Grip | Upper Body Muscles | Stand sideways, so that, when you hold the pull-up bar one hand is placed behind the other. Lift yourself up, with your head towards the right of the bar. Lower yourself and repeat this movement towards the left of the bar. |
| Opposing Strength Pull-Ups | Upper Body Muscles | Hold the bar with one hand in the basic pull-up position, i.e., outward, and the other in the chin-up position, i.e., inwards. Pull yourself up till your chin goes above the bar, lower yourself, and repeat. In the second set, switch your hand positions and perform this exercise. |
More than physical strength, what you need is mental strength, to be able to believe that these exercises can be performed by you, irrespective of your weight, age, or gender. This workout routine is very helpful in maintaining fitness, and should definitely be included in your daily exercise regime for some strength training and endurance. This will help you deal with any health problems you may have to face over time.
