Your First Pull-up
Trying to get your first pull up? Or trying to get better at pull-ups? In this article, we go over muscles and exercises to help you get started. Keep reading to learn more, or, click on the image below to watch the video.
Muscles
Performing pull-ups requires a strong back and strong arms. The primary mover for pull-ups is your latissimus dorsi (pictured below), or LATS for short. There are other muscles involved, but if you can get strong lats, you will surely be able to lift your own body weight and perform a pull-up.
Exercises in the Video:
In order to get your first pull up, first you need to get a strong back. In the video we show you 3 big time exercises you can do to get a strong back: negative pull-ups, assisted pull-ups, and lat pulldowns. One or all three of these exercise will help you get started.
And if you want to learn more about muscles, exercises, and nutrition, click the image below. We have several class options that will fit your needs.
Negative Pull-ups
If you're able to jump up to a pull-up bar, or, step up to a pull-up bar, then this exercise is the best option to get you ready for your first pull-up. You can also get some help from a personal trainer or a friend. Basically, you need help to get you above the bar. Then, without help, you need to lower yourself. This exercise will make your back stronger and get your arms ready to support your body weight. If you can't perform negative pull ups, then the next best thing is the assisted pull up machine (pictured below).
Assisted Pull Up Machine
If you have a gym membership, then you've probably seen the assisted pull up machine somewhere on the gym floor. It's pretty easy to get started. Put your knees on the pad and pick a weight that helps you complete 5 pull ups. In order to get stronger, you should keep the reps below 10. I like 5 pull ups for a stronger back. And remember, those 5 pull ups should be challenging. If #5 is pretty easy, then you're not doing your back much good. And if you don't have access to an assisted pull up machine, then surely your gym has a lat pulldown machine. We'll dive into lat pulldowns next.
In the meantime, if you need help losing weight and/or reaching your fitness goals, contact a PFTA certified personal trainer like the one below. We can help with exercise, nutrition, your first pull-up, and more...
Lat Pulldowns
Most gyms, if not all gyms, have the cable lat pulldown machine (pictured below). Lean your torso slightly back to activate more lats and less chest. Pull your elbows straight down. Try to avoid internally rotating your shoulders. Like the assisted pull ups above, it's best to pick a weight that will challenge your muscles for 5 to 10 reps. In the video below, we talk about the best lat pulldown exercise. There are several hand grips you can use and we break down the top 4 exercises. Click the image below to watch the video.
Home Equipment
If you don't have a gym membership, then you can still get stronger at home. The first thing I would do is buy a set of dumbbells. With a starter set of dumbbells, you can start improving your strength and your exercise form. Dumbbell rows are a good exercise to strengthen your lat.
Another exercise you can do with dumbbells are bicep curls. If your arms get stronger, that will help you with your pull-ups. Want to learn the best bicep exercises? Click the image below to watch our video and bicep exercises.
Another piece of equipment you can use at home, or really anywhere, are suspension bands. The most popular brand is TRX, but really you can use any type of suspension training equipment. One of the most popular TRX exercise are rows. You can perform high rows (pictured below) to work your mid traps and rhomboids, or, you can perform low rows to strengthen your lats. Click the image below to learn more about suspension training.
Knowledge is Power
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Summary
If you've never done a pull-up, or if it's been too long since you completed a pull-up, then training for a pull-up is a great exercise goal. Losing a little bit of weight will help you get your first pull up. If you need help losing weight, click this link to read the article we wrote on weight loss tips. Losing a few pounds plus executing the exercises above to get a stronger back, will help you achieve your one pull up goal. Let us know if we can help in any way. Happy health and happy training.
Written By
RAescobar, PFTA instructor and personal trainer