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Rise to New Heights: 10 Exercises to Begin your Pull-Up Journey

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Pull-ups are a great exercise for building upper body strength and endurance. Pull-Ups work your back, biceps, and shoulders, and they can also help to improve your grip strength. If you’re a beginner, don’t worry, you’re not alone in your pull-up journey. Many people struggle to do even one pull-up at first. But with regular practice, you can build up your strength and eventually be able to do multiple pull-ups in a row. This comprehensive blog designed for beginners will provide you with essential tips and exercises to get started on your pull-up journey.

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10 Exercises to Begin your Pull-Up Journey

1Negative Pull-Ups
2Band-assisted Pull-Ups
3Assisted Pull-Ups
4Australian Pull-Ups
5Partial Range of Motion Pull-Ups
6Scapular Pull-Ups
7Flexed Arm Hang
8Inverted Rows
9Lat Pulldowns
10Flexibility and Mobility Exercises

Negative Pull-Ups

Negative pull-ups are a great way to start building up your strength for regular pull-ups. If you are a beginner, negative pull-ups are the best to start with. To do a negative pull-up, start by hanging from a pull-up bar with your arms fully extended. Then, slowly lower yourself down until your arms are fully extended again.


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Band-assisted Pull-Ups

Image Source: Healthline

If you’re not strong enough to do a negative pull-up, you can use a band to help you. To do a band-assisted pull-up, loop a band around the pull-up bar and then step on the band with your feet. This will give you some extra assistance, making it easier to do the pull-up.

Assisted Pull-Ups

Image Source: Healthline

Assisted pull-up is yet another great option if you are a beginner. If you’re still not strong enough to do a band-assisted pull-up, you can use a machine that assists you with the pull-up. These machines are typically found at gyms.

Australian Pull-Ups

Performing Australian pull-ups, also called body rows, helps build upper body strength. Set up a bar at waist height, hold it with an overhand grip, and walk your feet forward. Pull your chest up to the bar while maintaining a straight body position.


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Partial Range of Motion Pull-Ups

If you can’t do a full pull-up, you can start with a partial range of motion. Partial range of motion pull-ups, also known as partial reps, involve performing pull-ups within a limited range of motion rather than completing the full range from a dead hang to chin-over-bar. TTo do this, hang from the pull-up bar and pull yourself up until your chin is over the bar. Then, lower yourself back down.

Scapular Pull-Ups

 A Beginner's Guide to Pull-Up Exercises | KreedOn
Image Source: Men’s Health

Mastering scapular pull-ups helps develop the crucial shoulder stability and engagement needed for proper pull-ups. Hang from the bar with straight arms, then focus on squeezing your shoulder blades together without bending your elbows.

Flexed Arm Hang

 A Beginner's Guide to Pull-Up Exercises | KreedOn
Image Source: Topend Sports

Jump or step up to the top position of a pull-up and hold it with your chin above the bar. Aim to maintain this position for as long as possible. The flexed arm hang builds grip strength and strengthens the muscles used in pull-ups.


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Inverted Rows

 A Beginner's Guide to Pull-Up Exercises | KreedOn
Image Source: StrengthLog

Similar to Australian pull-ups, inverted rows target your back, arms, and core. Set up a bar or suspension trainer at waist height. Lie underneath it and grab the bar with an overhand grip. Keep your body straight and pull your chest up towards the bar.

Lat Pulldowns

A Beginner's Guide to Conquering Pull-Up Exercises | KreedOn
Image Source: StrengthLog

Utilize the lat pulldown machine at your gym to strengthen the same muscles used in pull-ups. Adjust the weight according to your strength level, grasp the bar with an overhand grip, and pull it down towards your chest while maintaining good form.

Flexibility and Mobility Exercises

Include exercises that improve shoulder and upper body flexibility, such as shoulder dislocations with a resistance band or foam rolling to release tension in the muscles.


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The Next Step

As you get stronger, you can start to do more challenging pull-up variations. Some of these variations include:

  • Wide-grip pull-ups
  • Close-grip pull-ups
  • Chin-ups
  • L-sit pull-ups
  • One-arm pull-ups

No matter what your fitness level, there is a pull-up exercise that is right for you. With regular practice, you can build up your strength and endurance and eventually be able to do pull-ups with ease.

Tips for doing Pull-Ups

  • Use good form. This means keeping your back straight and your core engaged.
  • Don’t overextend your shoulders. This can lead to injury.
  • Breathe deeply. This will help you to maintain your form and prevent you from getting fatigued.
  • Progress slowly. Don’t try to strain yourself and do too much too soon.
  • Listen to your body. If you feel pain, stop and rest.
  • With regular practice, you can build up your strength and endurance and eventually be able to do pull-ups with ease.

So what are you waiting for? Start practicing today!


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