How to Master the Pull-up

The concept of a pull-up looks simple enough but executing this move is very hard. Even fitness veterans struggle with pull-ups because it takes a certain level of upper body strength to execute this move perfectly.

To perfect the pull-ups, you have to tone one of the biggest muscle groups in the body, the latissimus dorsi. If you want to master the pull-ups, you have to adjust your fitness regimen based on your ability rather than adjusting the amount of weight you lift. If you are committed to mastering the pull-ups, here are our tips:

Practice Makes Perfect

You won’t be able to master this move if you only practice once or twice a week in the gym. You have to practice every day to tone the muscles and strengthen the latissimus dorsi. How? Getting your own pull-up bar is the best way to start. When you have a pull-up bar at home, you can work on your latissimus dorsi every chance you get.

Pull up bars are relatively inexpensive. We recommend installing it somewhere that you will see the pull-up bar often. When you’re seeing the pull-up bar, you will be compelled to use it and work on toning your muscles.

Perform Negatives

To perfect your form, try not to focus too much on the lifting. Instead, focus on the lower portion of the movement. Start by jumping into your pull up and slowly lowering yourself back to the hanging position. Do this several times per set. By performing negatives, you are training your muscles to perform a single pull-up unassisted. Focusing on the movement, rather than the actual lifting, also increases the number of reps you can perform!

Get Assistance

You simply cannot learn to perform pull-ups on your own. You need a special set of tools to build your strength. You can use a pull-up machine, a resistance band or even a friend to help you master the pull-up. By getting the extra boost, you can train your body to perform more reps. Start by using assistance for the entire set. As you progress from your work out, use assistance only as you reach the last few reps. Pretty soon, you won’t be needed any assistance at all!

Experimenting with Different Grips

It helps if you experiment with different grips to see how each one affects your overall performance. Just like hitting different heads when training the shoulders, varying your grip allows you to maximize your workout. Use neutral, overhand, underhand, wide grip and see how you can incorporate all these grips into your routine.

Of course, some grips are harder to perform than others, but once your upper body strength improves, it will be much easier to perform pull-ups using different grips.

Target Specific Muscle Groups

Performing the pull-ups require stronger back, biceps, and chest muscles. Therefore, you want to focus on these muscle groups when working out. Isolating these muscle groups will increase upper body strength and improve your progress greatly! It helps if you decrease your body fat too! A leaner, stronger body will help you conquer every rep easily.