Pull Ups are probably one of the most useful exercise you can learn to do and everybody should learn how to do a few. They work out multiple muscles at a time (back, shoulders, arms (depending how are you palms are faced) and your core!). If you are a boxer or martial artists, pull ups will help with your punching strength. If you are engaged in any activities that require pulling such as wrestling or rock climbing this is an excellent exercise to know. But what if you can’t do a pull up? Here are a few simple ways to get you there.
1. Do inverted rows.
Do inverted rows on a smith machine and do 3 sets of 10 reps. If you can do all 3 sets at 10 reps, increase the height of the bar until you are fully erect (or vertical) and try doing a regular pull up without using your legs. Do these exercises at least 3 times a week.
2. Do pull ups with a chair.
Again, using the protocol of 3 sets of 10 reps. First trying using both of your feet. If you can do 3 sets of 10 reps, then move on to doing pull ups with one foot on the chair.
If you can do 3 sets of 10 reps with one foot then start attempting to do pull ups without the chair.
3. Have somebody spot you.
Just hang on the pull up bar and they can spot you underneath the arm pits or bend your legs so that they can spot you there.
If they are really good, they will know how much of a spot to give so that you are doing most of the work. Use the same protocol of 3 sets of 10 reps at least 3 times a week.
3. Use a fitness band.
Start using a fitness band. They come in different elastic strengths. The stronger the elastic strength the more help you will get in trying to do a pull up. Start with one fitness band that you are comfortable with and if you can do 3 sets of 10 then move onto a “looser” fitness band that won’t give you as much help. Do the same protocol of 3 sets of 10 and until you reach doing 3 sets of 10 reps move down to a “looser” fitness band until you don’t have to use any.
4. Use an assisted pull up machine.
The great thing about this machine is you can use weights to spot you in doing a pull up. Same concept here, do 3 sets of 10 reps at a weight your comfortable with. If you can do all 10 reps then you use less and less weight until you are using no weight.
Just follow these exercises and you will be able to do a pull up like a badass like Will Smith.