Pullups are hands-down the best exercise for your upper back. It could even be argued that it’s one of the best exercises for the human body.
But for many beginners, hoisting their body weight doesn’t always come easy, not even for a measely one-rep.
If you’re just starting out and want to step up your fitness game, here’s your guide.
Beginnners should start by doing iso-eccentric pullups or (jump pull -ups)
Grab onto a bar (hold underarm is easiest) and jump up so your chest touches it. Try to hold that position for as long as possible then control the negative phase to lower yourself back down. (If you can’t, keep working at the hold until you can.)
Another great method is using a resistance band. This will assist to help you pull up to the bar
When you can lower yourself with control, perform another rep. When you can bang out 10 reps in this fashion, you should be able to do at least one full pull-up.
Full pull ups
Under arm or chin ups are easiest then over hand and wide grip are hardest. once you can get yourself up and donw in a controlled mannerfocus on the STRETCH and SQUEEZE of the muscle to get the maximum benefit.
Example hang so the arms are fully extended, shoulders are facing behind you and almost touching shoulders, elbows locked(ish) then pull your bodyweight up without swinging (or kipping) getting your chest up to touch the bar.
The benefit of doing these different types of grip will overload different types of back muscles and overall make your back stronger.
Doing the same pull will not have the same effect as using different grips and methods. Using different ways will further enhance your strength and gains.
chin ups click here
wide grip click here
staggered grip click here
There are many other ways to do pull ups. add belts or dumbells with resistance or assist with resistance bands or a partner.
Use any methods. the exercise is great for HIIT or bodybuilders, men, women and even kids. Its a great overall exercise and one I use for every training program