PULL-UPS TIPS FOR BEGINNERS

Hey everyone, welcome to today's video where we're diving into the world of pull-ups! Pull-ups are an incredible exercise for building upper body strength, but they can be a bit challenging, especially if you're a beginner. Today, we're going to walk through some beginner tips and exercises that will help you improve your technique, build the necessary strength, and eventually nail your first pull-up. We'll look at how to grip the bar, dead hangs, scapula pull-ups, various types of rows, pull-ups with resistance bands, and negative pull-ups. Let's dive right in!
1. How to Grip the Bar:
The first step in performing a pull-up is understanding how to grip the bar. A strong grip is crucial. You want to use an overhand grip where your palms are facing away from you. Make sure your hands are placed just wider than shoulder width. This grip helps to properly engage the back muscles as you perform the exercise.
2. Dead Hang:
Dead hang isn't just a warm-up exercise; it's critical for building grip strength and acclimating your shoulders to the load of hanging. Hang from the bar with straight arms, focusing on maintaining a good posture by activating your shoulder blades and keeping your core engaged.
3. Scapula Pull-Ups:
Scapula pull-ups are a preparatory exercise that helps build strength in your shoulder blades, which is vital for being able to perform a full pull-up. In this exercise, while hanging in a dead hang, you retract your shoulder blades downward and together without bending your arms. This prepares and strengthens the muscles needed for the initial phase of the pull-up.
4. Various Types of Rows:
Rowing exercises are perfect for building the strength in the muscles used during pull-ups. You can perform rows standing with a barbell, with dumbbells, or on a rowing machine. These exercises help strengthen your back muscles and improve your ability to pull yourself upwards.
5. Pull-Ups with Resistance Bands:
Using resistance bands is an excellent way to get started with pull-ups. The band removes some of your body weight, making the exercise easier. Attach the band around the bar and place one foot or knee in the band. This helps you focus on form and build up the strength required to perform the exercise unassisted.
6. Negative Pull-Ups:
Negative pull-ups focus on the downward phase of the exercise. Start by jumping up so that your chin is over the bar and then slowly lower yourself down to a full dead hang. This exercise is excellent for building strength in your arms and back.
Remember, consistency and patience are key to succeeding with pull-ups. Start with these foundational exercises, and over time, you will build up the strength and technique needed to complete your first pull-ups. Good luck, and see you in the next video!

[@johanhenriksson6995]

Jag ska börja träna pullups 3 ggr i veckan. Tack för inspirationen ❤

[@VinnyS9143101982]

Your English is outstanding

[@VinnyS9143101982]

I would suggest for rowing put a pillow on the floor in case you fall.