Beginners Pull Ups - How to Pull Up with 3 Easy Exercises
Vložit
- čas přidán 5. 08. 2024
- BUFF DUDES T-SHIRTS - www.buffdudes.us/collections/all
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.
Facebook: / buffdudes
Instagram: / buffdudes
Twitter: / buffdudes
Blog: www.buff-dudes.com/blog
Buff Dudes / Fitness / How to Perform the Pull-Up using 3 Easy Exercises
Shot by: Brandon
Starring, Edited and Voice-Overed by: Hudson
Pixel Art By João Victor G. Costa - / jinndemonevil
Buff Dudes Logo by Brandon White
"Impact Intermezzo" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
creativecommons.org/licenses/b...
ISRC: USUAN1100620
© 2009 Kevin MacLeod
"Griphop" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
creativecommons.org/licenses/b...
ISRC: USUAN1100413
© 2008 Kevin MacLeod - Jak na to + styl
even his voice has muscles lol
My friend showed me the proper form for lat pulldowns. He said I should jerk the bar down using my back. He said lighter weights were for pussies, so he got me started on the heavier weights. The guys around the gym were looking at me and scratching their heads like "Wow, how is he pulling so much weight? He's strong!" I was so proud of myself. I did about five reps before they took me out on a stretcher. I thank my friend, because I know that no excruciating pain means no gain.
Lmfao he forgot to mention use bad posture to get the proper range of motion.
No offence friend, but the guys around the gym were probably looking at you and scratching their heads because of you using terrible form, and not because of your strength.
Hehehe, that comment made my day Tristan! :D
Sounds like a subtle way to troll...
You had me in tears... One of the funniest things I've read.
I have 4 kids with 3 different women. I hope my pull up game game will be better than my pull out
+Ethan Tremblay lmao!!
HAHA
I have 3 kids with 4 different women.
I died when I read this hahahaha dude you need to invest in some condoms
haha
Dude you should do voice-overs for movie previews
Ha! We definitely have some ideas along those lines for a future video, Alex Bornemisa . Stay tuned!
Honest trailers lol
"Hard as hell to do." Almost two months in the gym, and I know it's still too early to be able to lift my 80 kg body, but it is a dream of mine to be able to do this.
Keep trying dude. Hope you are able to do them by now.
Pull up are hard as hell to do when your first starting out or getting back in the gym. Don't get discouraged man, this is a great video. Just gotta keep at em
u need to lose wieght
Eqvil
gotta stay consistent, pull ups are really hard but over certain time period it gets easier
that video was for me
Stanly Berthil Glad we could help Stanly!
Me too
Stan Stan the pull up man
YOU GOT IT
Stanly Berthil
It would've been funny to hear you say, " If you still can't do it, look at the machine and apologize."
Thanks Buff Dudes awesome videos!!!
Just perfect! Thanks guys.
Awesome tips, thanks!
At 2:34 The guy in the peach color shirt. What the hell is he doing? Really Bro?
looks like he's doing some "milking" :D
tricep pull downs.. it's not that hard to figure
haha good one ; d
Ansar B Haha maybe that's your dad doing it. You were the one probably taught him too.
psncoolpjhq How old are you, please?
Thanks a lot Buff dudes!
fantastic video! thanks dudes
Love it!! Thanx!!
thanks guys!!! This is very useful will most def try!!
Awesome as usual!
Amazing! Thank you!
These videos are awesome!
always your videos are helpfull and fun. thankyou guys.
Love what your doing buff dudes y'all have inspired me over the years a shout out from y'all would make my day!!!
Make a video on exercises that will help you progress to growing a majestic beard like that
That is a great idea, Aidan W . I smell another montage video on its way...
this is so awesome... i've search youtube trying to find out how to for beginners and they all just show how to do a pull up itself or some other unnecessary bs.... THANK YOU Buff Dudes can't wait to get this in
Good video, thanks. Getting into to doing pull ups and will perform these practice moves. keep posting more videos, good form for me is the way to go
You guys really do make great videos!
Thank you in the name of all women! I am not strong enough to do pull ups yet, but with this video I'm progressing :)
Yeah I prefer watching Buff dudes for tips as they cut through all the crap on some of the other videos. Also so many other CZcams videos call Chin Ups "Pull Ups"
Your videos are great. Very helpful plus have the added humor of the over the top radio announcer voice. Keep up the great work.
Great video, I needed to watch this and I'm glad I did.
Thank you so much for the addition of "Your timeline may vary based on your strength and conditioning." I've NEVER been able to do a pull up, and have been upset at these videos saying to simply try this exercise or that exercise and you'll be able to do them. I'm losing fat, gaining muscle, and dude does it feel GOOD!
This is a really great video, these 3 exercises will help me a lot to increase my reps on doing pull-ups. Thank you Buff Dudes!
That helps a lot! Great vid!
Awesome video guys!
you guys are awesome! thanks for all the videos. I've been watching so many..when I should be sleeping. dang haha can't wait to try these work outs. ☺
Thanks for the tips guys!. killing them pull ups with more confidence and proper form now.
Tutorial was good. Time to try this out and hope to do it.
You guys are awesome!
You guys rock! Thank you
i really like u guys' videos, straight to the pt , no time wasted talking irrelevant stuffs
Great!!! Thanks guys!
Great video. Wanted to start added pull-ups in my exercise routine and now I know where to start. Thanks again
This is the best beginner pull up video I've seen
Merci Buff Dudes!
Thank you guys. It's very helpful. I'm a n00b gymer and I'm trying to pull and push. Theese tips really help me.
thanks for the tips, dude
Thanx bro for the help!
Thank you for this video
Hey BUFF Dudes, thank you for all these amazing videos, recipes and inspiration. I'm trying so hard to do a body weight muscle-up... I've check some videos on the internet about it, but I't would be nice to hear some BUFF Advice. Thank you.
Thanks for these Tips , dude...
Very Informative ...
Thank you!!!! Been trying the last exercise!
Great video! I'd like to see a vid on the clean and press
I needed to watch this video. I just had a boost of confidence in me all of a sudden. Thanks
Thanks the video is awesome!!!!
Very informative!!!!
Gotta say that the best part of this dudes advice is the wicked "This Summer..." voice-over. Preps the mind for the epics to come
Im going to the gym for a year now, and progessed in everything except this.
I will do these exercises for sure, thanks a lot! subscribed :)
Thanks for the vid Buff Dudes! Cant wait to include these workouts to my routine! Cant way to conquer the mighty pullup! :D
Love how you keep consideration of everyone. Even the starter starter.
Can't wait till I'm able to perform 1 pull up.. I will be one happy women:)
so can you now?
I'm not able yet,, but I do feel like I'm getting closer to eat😊
Thank you Teh☺️ I do believe that one day I'll be able to do set and reps💪
Pamela Morales Its seems a few of us we be interested to know when you achieve your first pull up. I remember when I couldn't do one. These days I just do sets of 4 slow pull ups. I not so concerned about my rep max. But as an exercise I love it. Hope it happens soon.
Thank you Miele Rodriguez for your interest. I'm still not able to perform even one I'm still trying though. I'm doing exercises that will eventually help me to be able to perform pull-ups.. I hope I can perform at least 1 by the end of this year. I'm not giving up, one day I'll be able to perform them like nothing ☺️
I've done rounds of p90x and never mastered doing a pull up. Tony's method of using a chair never felt right. Thank you for the tips, I'm sure with your help and a little time I'll get those pull ups done. Thanks, you guys do great work.
Love the videos, dig the dry delivery. Can you demonstrate different variations of dips and what muscles are emphasized based on the width of grip? As always, thanks for sharing all this great info!
Thanks for the video
Thank you!!!
Thanks man!!!
I'm a 105lb female 55 years old...this is the best video I have seen to get me ready for a pull up...thanks Love the fun you put into this
Hey Buff Dudes! This really worked! went from 0 to 11! thanks a lot and keep up the great vids!
Going to try this out this weekend!
Awesome! TY! No one every explained how to build up to doing a pulp. Much needed advice especially for a female!
great advise!
man from all the channel i have subscribed this is the best channel............
Love the voice over!
Perfect vid.
Thanks brother very helpful
This is a great tutorial! Please don't delete this video!
very informative...and frrreakin hillarious for sum reason?!! haha..keep it coming buffed dudes!
I have to say cheers dudes, as i was unable to do 1 pull up, (well did 1 by fluke), until i saw this video and now, well let's just say my confidence and technique has manifested (not exponentially) into more that 1 pull up - enough to put a smile on my face.
One good tip is to do excercises to strengthen not only the lats and the traps, but also very importantly the forearms, most especially the brachioradialis muscle, which is the key arm muscle for pullups. Reverse bicep curls and hammer curls are the best forearm excersises (some people also do reverse wrist curls to help as well), they give the BR muscle a kick and prepare it for pullups in the future. Don't forget to train the lats, rhomboids, traps, etc. as well. You can optionally add wrist wraps or gym chalk to avoid grip loss.
Awesome enjoyed a lot
I will do this
And when I will do my first pull-up that feeling will be great
Thank you for this video. These are some really great techniques. Can't wait to do my first pull up. :)
Really helpfull.. Thanks 🤗
thank you!!!
Good exercises. I don't have a Lateral Pull-down bar at my gym but have a pull-up bar so I've just placed one of my legs on a support to help me pull myself up to do reps. I try to as many reps as I can and hopefully will be able to do full pull-ups in the future. Weighing 120kg makes doing pull-ups extra hard, but I'm getting there slowly. Will try to follow these exercises in the future, thanks dudes.
I would love a 4 day routine and what excersices to do for each muscle group. thanks
good video!
NICE VIDEO DUDE!
Thanks again dudes!
This is a great video. My girlfriend has been wondering how to progress into a pull up and we have been getting there slowly, but this will help a lot. Thanks Buff Dudes!
That's good to hear, Noe Lara ! Glad we could help. Let your girlfriend know we wished her good luck.
Thank's, dude
thnx dude it's really good video for beginners
Thanks again buff dudes :)
Good stuff! Do you do any pull up variations? It would be cool if you made a video on your favorite variations and included info on what muscles those would target, specifically. Not asking for Barstarzz super pull ups, which I couldn't do anyway. Just variations which you find useful. Thanks for all your great work, and I love the voice!
Always love how quickly you can feel it working everything... which is nice if time is limited.
always with a hint of humour but one of the best to date
thor?
lmaoXD
Nah its Triple H
I thought it was Triple-H for a sec
Awesome video :D
This vid is wonderful 😍, I apparently was a little lost with the mods I was doing. The elbow-in-pocket suggestion is great! Now I'm on the mission!
Must.
Complete.
ROM!
💪😎👍
always inspiring :)
Brilliant!!
Had shoulder surgery 7 months ago.
This is just what i was looking for :)
THANK YOU !!!!
I realy mean it. This is really good for amateurs.
Really good vid
Many thanks to the Dudes, I was able to do my first pullup (deadhang) after 3 months, after 6 months I can do up to 6 pullups :D. These Dudes rocks!
Love your channel! I'm on the 12 week program right now (about to hit week 3) and its been awesome so far! If I do real well maybe I can message you guys my before and after pictures?