“A pull-up or chin-up requires that you lift your entire body weight with just your upper body.
Translation: You’re asking your upper body to lift a tonandresist the forces of gravity in the process.
If you have yet to master the pull-up exercise, don’t give up.
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So TL;DR: Achieving a pull-up requires a dedicated training program.
In either scenario, aim for 3 sets of 8-12 reps per exercise.
Grasp the handles with palms facing each other.
C.Slowly and with control, extend arms long until butt touches the ground.
B.Squeeze shoulder blades back and down without moving any other part of body.
This movement will lift your body up slightly toward the pull-up bar.
Hold for one breath.
C.Slowly and with control, relax shoulder blades forward and up to return to starting position.
A.Sit facing the bar.
This is the starting position.
C.Lean torso slightly back and pull the bar toward chest (just below collarbone) during an exhale.
Think of pulling elbows and shoulder blades down and back as you pull the bar.
D.Slowly return the bar by raising and extending arms overhead and abducting shoulders on an inhale.
A.Step onto a plyo box, bench, or chair placed under the pull-up bar.
Grasp the pull-up bar with palms facing your, hands shoulder-width apart.
D.Step back onto the box and repeat.
Grasp the pull-up bar, palms facing toward you, hands shoulder-width apart.
B.Contract lats, squeeze shoulder blades down and back, and engage core.
Contract biceps to pull body up until chin hovers over the pull-up bar.
C.Hold for a breath, then slowly and with control, lower body toward ground by fully extending arms.
