Doing pull-ups is sort of like getting a PhD. It sounds really cool and badass, and you admire anyone who does it. But it also sounds like a whole lot of work and you’re not sure you could ever actually get to that point.
Pull-ups are one of the most challenging exercises, mostly because you’re pulling up your full body weight. The heavier you are, the harder a pull-up will be.
Oftentimes the tighter/stronger muscles of the chest and shoulders will attempt to do the “work” in the pull-up rather than the lat and rhomboid muscles of the back. That’s why just trying to do pull-ups won’t necessarily make them possible.
In order to develop the strength to do a pull-up, you need to address not only the large muscles of the back but also the entire core.
Below are the six best exercises to include in your programming if pull-ups are your goal.
I’ve also included a recommended number of sets and reps. You could do this as a workout on its own (as a back day) or add it to a cardio or other workout day.
There are videos linked as well so you can see how each move should be done.
Pull-up Prep Workout:
Negatives – 5 sets of 3
Straight-arm pull downs – 3 sets of 10-12
Inverted rows – 3 sets of 8-10
Bent-over scapular retractions – 3 sets of 15-20
Hanging leg raises – 3 sets of 10
Scissor kicks – 3 sets of 30 per leg
Pull-ups are possible for everyone, but you can’t just go up to the bar and expect it to happen. It has taken me years of consistent effort using specific exercises to create the strength for pull-ups.
With the right plan, consistency and dedication you will get there.
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