If doing a pull-up is on your bucket list, this guide on how to do a pull-up will help. Here, trainers weigh in on pull-up benefits, tips, and variations.
Fitness goals often vary from person to person; a newfound cardio enthusiast may have their sights set on running a 10K, while a100 pounds. But no matter the workout passion, one exercise seems to be at the top of every newbie's ambition list: the pull-up.
Essentially, successfully performing a pull-up is no easy feat, so when you finally nail the movement, expect to feel like a million bucks."I think people just feel really badass and very accomplished doing pull-ups — that's a big ," says Su.Before you give the exercise a try, follow this step-by-step guide on how to do a pull-up for beginners with perfect form.
Keep tension throughout your body. Then, on an exhale, pull your shoulder blades down and bend your elbows to pull your chest up to the bar. Keep your elbows tucked in by imagining yourself pulling your elbows down and back toward you . Instead, initiate the movement by engaging your scapula , dropping them down your back, then pulling through the arms, Su advises. Try imagining that your hands are hooks and focus on driving your elbows down toward your hips."That helps a lot of people drop the shoulders down away from their ears and create space so their traps and biceps don't get too involved and they're able to pull with their lats a little bit better," she explains.
"Overall, mishaps affect the efficiency and can cause stress on the neck, shoulders, or elbows," says Reuss."And that leads to frustration — it'll definitely affect the mental game!"Quality is way more important than quantity when it comes to pull-ups, so don't be afraid to tweak the exercise as you need.
Consider prioritizing rows and lat pull-downs in your resistance training routine to strengthen your lat muscles. You'll also want to practiceand hollow-body holds also support your progress toward a pull-up, Reuss adds."Dead bugs train the torso, spine, and hips to stay stable like a 'core canister' or a 'tree trunk,'" she explains."Hollow holds also strengthen core stability, helping the body move as one during a pull-up. I call it 'dead bug on steroids.
Megan Falk Fitness Strength Training Workouts Fitness Tips Back Exercises Pull-Ups Arm Exercises
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