How To Train Pull-Ups

What are pull-ups and what do they consist of?

The pull-ups are directly related to the body weight of the person who performs it, since this must be lifted while practicing any of the variants of the exercise. They use the force that focuses mainly on the part of the hands and arms that is responsible for lifting the body above the bar of the machine. To be able to perform the pull-ups correctly, you have to do a previous training that prepares and strengthens the back, biceps, forearms, shoulders and the whole of the Core. When these are well trained it will be much easier to do pull-ups.

You can start practicing the descents of the bar in a calm way, so that all the muscles involved are getting used to it, and get used to the effort. Then you can include the pulls to the chest, or the oars, as well as the plastic rubber. The practice must be progressive, from less to more, you can increase the series and decrease the breaks, in this way the muscles and fibers will mold to the exercise, and it will cost less effort to do them.

What muscles are worked performing the pull-ups?

It is said that it is fine-articular since when practiced it involves different types of joints and muscles, on the one hand, the pectorals, the abdominal part and part of the back area. Specifically, the muscles that are worked are:

• The pectorals major and minor.
• The rhomboid.
• The deltoid.
• Trapeze.
• Infra-spinous
• The erector of the column.
• The top of the scapulae.
• Biceps and gill.
• The long supinator.
• The external obliques.
• The palmar long.

Tips for training pull-ups

1. Avoid having the body in tension during the exercise, especially the part of the legs that should always be relaxed.
2. The grip on the bar should be done with force and placing the hands correctly, leaving no space that can damage, the wrists, arms or forearms, when the weight of the body is raised.
3. A technique for the grip on the bar to be adequate is to protect them with sponges or some tape, or that the person uses sports gloves.
4. One aspect to take into account is mental strength, which is basic, since there must be a concentration and a positive motivation to be well focused on the exercise and execute it correctly.
5. To know what is the correct number of pull-ups that the person is able to perform. First you must try the series you can do, if they are two or three, when the number of repetitions is clear, they are divided into two and breaks are made between series. Start doing them two or three times a week, and progressively reduce the rest time.
6. It is a highly recommended exercise to improve posture and prevent the back from suffering pain. With the repetition of the pull-ups, the hunched backs are corrected.
7. It is a way to practice exercise for those who do not have much time in their daily routine, due to family and work obligations that arise and that prevent alternating sport with life.

Types of pull-up exercises on gym machines:

1.Dominated with rubber band.

How is it done?

• Place the rubber tape on the bar of the machine and make a knot so that it is hanging from it.
• Place your knee bent on top of the rubber.
• Grab the bar with the palms of your hands facing outwards, these should be in a position parallel to the shoulders.
• Drop your body while putting your arms completely straight.
• Push your body towards the bar, hold in that position for several seconds and return to the original position.

You can repeat the exercise in 2 sets each of 5 or 6 repetitions, always making breaks that do not exceed one minute-

2.Negative domination.

How is it done?

• Put a small bench under the bar on which you are going to perform the pull-ups, this bench is used as an impulse so that the body reaches the height of the bar.
• Elevate your body by grabbing the bar with the palms of your hands facing you, hold a few seconds in that position and gradually let your body fall until it is suspended straight and your feet touch or are close to the ground.
• Keep your back straight and your gaze straight ahead.
• Perform each repetition in a similar time.

You can perform the exercise in 2 sets with a rest time of one minute maximum. As you acquire practice, the rest time should decrease to thirty seconds. You can increase the number of series, but decrease the rest time between each of them.

3.Milestones for bibs.

How is it done?

• Stand facing the machine, sit on the seat cushion.
• Grab the bar with your hands placed towards your body, so that when you lower the bar, they are parallel to your shoulders.
• Place your legs forward, with a straight back and your gaze up.
• Attract the bar to the height of your chest, and release your arms slightly so that the bar when climbing alone stretches them, that is, while it recovers its original position the arms are completely extended.
• The recovery of the bar should be gradual, to avoid pulls or injuries.

You can perform this exercise in 10 sets of about 2 or 3 repetitions each, always making breaks between them that are not less than one minute. As you take practice, reduce the rest time by half, and increase the number of repetitions.

4.The classic or prone pull-ups.

This exercise mainly works the dorsal, trapezius, infra spinatus and the erector of the spine, although it also works the pectorals, biceps and obliques in the abdominal area.

How is it done?

• Stand in front of the bar and place your palms in prone grip mode, that is, with your hands facing down.
• The distance of the grips is always wider than the length of the shoulders of the person who is going to use it.
• Grab the grips tightly and lift the weight of your body, helping you with the flexion of your arms, and legs, facing the bar and with your back as straight as possible.
• You should not hunch your body over during exercise.

To start with them you can do 2 sets of 5 or 6 repetitions each.

5.Dominated with supine grip.

It is a variety of pull-ups that works the same muscles as the classic pull-up, but greater emphasis is placed on the pectorals and obliques.

How is it done?

• Stand in front of the bar and place the palms of your hands in supine grip mode, which consists of placing your hands facing inwards.
• Place your elbows at the height of your shoulders, the grips have to be perpendicular to the position of each shoulder.
• Take the grips, and lift all the weight of your body towards them, while you lift it bend your arms and legs.
• Keep your eyes on the bar that holds the grips, and your back straight.

To start with this pull-up routine, you can do 2 sets of 6 or 8 repetitions each.