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How To Do A Pull-Up

Even if you can’t do one pull-up

Pull Up are hard. That’s why you don’t often see people doing them. The more bodyweight you have, the more difficult they are for obvious reasons. I wanted to share a variation that may help more people to be able to include this one in their program. If even if you find you can’t do one pull up, read on, and consider trying of the hang positions, which will work the same muscles.

Primary focus: Back, Biceps, and Core.


Keep good form. Don’t let your shoulders disconnect on the bottom.  Prevent this by pulling your shoulder blades down to your pockets, especially at the bottom of the movement.  Don’t forget to breath

Variations and Progressions

  1. Arm Hangs. Hang at the top of the movement, and then when you have had enough, hang at the bottom of the movement.  Work on increasing the duration you can do this.  By working both ends of the movement you will eventually develop the strength to pull yourself up a few times and you can build from there.
  2. Full Pull-Ups. Note the starting position(pic to the right).  Jumping up to the top of the bar is not part of it.  Neither is swinging your body in any way to generate momentum.  Keep your torso tight and still and make your muscles do the work.   Make sure you go ALL THE WAY DOWN. Don’t cut it short to get more reps in. That’s cheating.
  3. Pull-Ups on Steriods: Add a weight vest, a weight belt, or switch to a wide overhand group to increase the difficulty level.

Watch the video below for how NOT TO DO PULL-UPS? Are you guilty of any of these??

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