How To Get Your 1st Pull Up!

5 Exercises that you need to be doing

Choose one of these exercises to add to your warm up or cool down each day you are in the gym and your pulling strength will build and build before you know it!

RING ROWS

💥 Your ‘those are tougher than they look’ exercise! Video demo

5 Sets of 10 Reps

Resting at least :30 between efforts

Make sure you are hitting that full range of motion which is full arm extension -> rings to armpits. Adjust the difficulty by how tall you stand.

❗️Keep those shoulder blades engaged and pinched together at the bottom!  Don’t get sloppy and crash at the end of each rep.

NEGATIVES

💥 Your get low, slow exercise!

‼️The ability to hold yourself in a dead hang position for at least :10-:15 on top of the bar is necessary before attempting these

3 Sets of 5 SLOW negatives

Using a box to get to the top, slowly descend below the bar until your arms are straight. Increase your negative descent.  Start with 3 seconds going all the way to 10!

❗️Control that descent! Dropping quickly out of control isn’t a negative!

SEATED BAND ROWS

💥 Your pumped UP exercise! Video demo

3 Sets of 20 Reps

Rest at least :30 between efforts

❗️Stay in control and squeeze through the lats each rep.  Don’t get loose!

DUMBBELL ROWS

💥Your HEAVY pulling exercise! Video demo

3 Sets of 8-12 Reps per arm

Rest at least :60 between efforts

Increase weight once you can do 12 reps for all 3 sets

❗️Flat back, firmly planted hand, squeeze through the lats without twisting (avoid pulling with the shoulder and gripping the db too hard).

BANDED STRICT PULL-UPS

💥 Your PULL-UPS! Video demo

3 Sets of MAX Pull-ups PLUS 2

Max set, drop down and shake it off, get 2 more!

Rest at least :60 between efforts

Once you cannot get that chin over the bar, that is the end of your max set.

❗️No kipping!  These are strict