Beginners Pull Ups – How to Pull Up with 3 Easy Exercises

BUFF DUDES T-SHIRTS –

The Pull-Up is an excellent compound exercise and one of our favorites to perform. It’s also great because it’s a body weight exercise so it can be done without equipment and performed almost anywhere. The only problem? It’s hard as hell to do. So here are three great exercises which will prepare you for the mighty PULL-UP.

INVERTED ROWS (Horizontal Row) 1:09
Works: Lats, Traps, Rear Delts, Biceps, Grip Strength

If grip strength is an issue when attempting to perform Pull-Ups, the Inverted Row is a great place to start.

Improving overall back strength, it is also a great substitute for Bent-Over Rows if you’re also having issues with tight hips and hamstring muscles.

To Perform, lie back on the floor inside your squat rack with bar at arms length. Use the same grip as a pull-up – a pronated grip. Grip the bar slightly outside shoulder width. Keep your elbows closer to your body, about a 45 degree angle to your armpits.

Lead with your chest (not your stomach or head) and pull your shoulder blades back and down as you pull upwards and tighten your upper back at the top position. Also, keep your body rigid by keeping your core tight. Try and perform at least 10 solid reps. This will be the first progression to Pull-Ups.

LAT PULLDOWNS 2:06
Works: Lats, Traps, Rear Delts, Biceps, Grip Strength

This is a great exercise that mimics the pull-up motion but allows you to control the load placed on the back. Grab the bar with a grip that is wider than shoulder width and palms facing away from you. Start with arms fully extended and begin the movement by pulling the shoulder blades down and back while bending the elbows and pulling them downward and close to the body till the bar lightly touches the upper chest. The upper body should be upright and stationary while performing this exercises. Perform between 8-12 reps of this exercise.

ISO-ECCENTRIC JUMPING PULLUPS 2:51
Works: Lats, Traps, Rear Delts, Biceps, Grip Strength

This is the last progression exercise for doing the mighty pull-up. Once you’ve gained confidence using the other two exercises and you feel your grip strength is solid, grab onto a pullup bar and jump into the top position, where your chin is above the bar, shoulder blades down and back and chest up (the last 2 progressions will have helped you with the strength, grip and confidence for proper form) and hold that position at the top – if you can – for 5 seconds and then slowly lower yourself to the bottom position while counting to 5. If you can’t hold stationary for 5 seconds at the top of the bar, just try and complete the second part, which is slowly lowering yourself for 5 seconds. Repeat this motion again and again, working up to 10 reps of 5 seconds holding and 5 seconds slowly lowering yourself to the bottom position. Try and hit at least 10 reps with this exercise.

Your timeline may vary based upon your strength and conditioning, but if you are unable to do a single pull-up, stick with these exercises 2-3 days a week as you gain strength and confidence.

Once you feel you’re ready – it’s time to climb that mountain peak and slay the mighty pull-up.

GOOD LUCK, DUDES, WE BELIEVE IN YOU.

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Buff Dudes / Fitness / How to Perform the Pull-Up using 3 Easy Exercises
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