5 Exercises To Help You Conquer The Pull-Up

5-exercises-to-help-you-conquer-the-pull-up
Do you wish to have an enviable V-shape back? Ever admired people with that broad, masculine frame with a slim, athletic waist? Perhaps you are wondering – how can I develop my back area to look just like this? Well, it’s a good thing you are here.

Experts have estimated that the pull-up is one of the most effective ways to strengthen the body, and most of all, your back. And the good news is, all you need is a bar and your body weight. Read on to find out more on the five exercises to help you conquer the pull up.

Lat-pull down1

How to do:

  1. Loop a band around a pull-up bar and drop down to one knee on the floor.
  2. Grab the band with both hands shoulder-width apart.
  3. Engage your core as you squeeze your lats together and down while pulling the band town and toward your chest.
  4. Release back to the start with control.
  5. Use a weight that’s challenging for four sets of eight reps.

Pull-up with band2

How  to do:

  1. Loop a band around a pull-up bar. Start by placing one foot at the bottom of the loop to support your weight while your hands grab the pull-up bar with palms facing away from you.
  2. If you’re a beginner, start with a thicker band to support more of your weight. The thicker the band, the more support it provides.
  3. Engage your core and lats as you pull your chin up and over the bar.
  4. Lower down with control and repeat.
  5. Do three sets of three to six reps.

Ring row3

How to do:

  1. Hold the rings in your hands and keep your body in a straight line, like you’re performing an inverted pull-up.
  2. Engage your glutes and abs as you pull your body toward the rings.
  3. Squeeze your lats together like you are trying to pinch a penny between them as you bring your chest through the rings.
  4. Lower down with control and repeat.
  5. Do three sets of 10 reps.

Bent-over row4

This exercise can be completed using a barbell, dumbbells or kettlebells.

How to do:

  1. With slightly bent knees, hinge forward at the waist with a flat back and proud chest.
  2. Using your desired form of weight, squeeze your lats together and engage your glutes as you row the weight up to your chest.
  3. Lower down with control and repeat.
  4. Do five sets of six to eight reps.

Jumping pull-up5

How to do:

  1. Hold onto a pull-up bar with your hands facing away from you.
  2. Hang on the pull-up bar while keeping your feet on the ground so that the weight is in your hands and not your feet.
  3. Focus on pulling with your lats and back as you lightly jump up and reach your chin over the bar.
  4. This should not be a full jump, but instead it’s a way to engage the muscles you use during the pull-up with a little extra help from your lower body.
  5. Do three sets of three to five reps.

image couresy: keyword-suggestions.com, amazon.com, commandotough.com.au, swollhaus.com,

mensfitness.com.

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