How to do a pull up | #site

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Pull-ups are one of my favorite bodyweight exercises. They require upper body strength, core strength, and fine motor control. Because of this, they are also one of the most difficult bodyweight exercises out there. If you’ve ever wanted to do that first pull up but have always found yourself falling a little short you’re in luck! Today I’m sharing with you 5 of the best exercises you can do at home to strengthen key muscles in your back and arms that will enable you to do that first pull-up. Stop just wishing and start making it happen. Here we go:

For this workout, there is some equipment that I recommend.

1. Dumbbells: You’ll need some dumbbells for some rowing that we’ll do in this workout. These are my favorite because they’re so dynamic; with one simple set you get a ton of different weights. With these weights you can have anywhere from 2.5 pounds to 25 pounds on each dumbbell. They’re an excellent option for your home gym; grab a pair at this link!

2. Pull Up Assist: The best way to get strong enough to do pull-ups is to actually do pull ups! There are many different bands and straps out there; the one I prefer is the Pull Up Assist Pro by Perfect Fitness. It not only offers assistance to do the pull-up, but the strap is adjustable for more or less assistance. This is also helpful if you’re vertically challenged (shorter). Check it out here at this link.

3. Ab Wheel: One of my favorite pieces of at-home workout equipment. Great to work on core control as well as shoulder, lat, and upper body strength. Check them out here!

And now on to the workout! Check out this video for video instruction on how to properly perform all the exercises in this workout.

1. Dumbbell Row

Lean on a couch, bed, chair, etc. Keep your back flat and focus on pulling your bent elbow up behind your back.

3 sets of 10

2. Dumbbell Pull Overs

Lay on your back on your bed, aerobic step, or even just the floor. Lower the weight towards the floor and use the muscles under your armpits to pull it back overhead.

3 sets of 10

3. Bent Over Rows

Keep your lower back straight and hinge at your hips. Squeeze your shoulder blades together at the top of the row.

3 sets of 10

4. Assisted Pull-Up

Grind out your pull-ups using as little assistance as possible but that still allows you to complete 30 reps.

3 sets of 10

5. Ab Wheel

Keep you back flat and stomach sucked in tight. Focus on your lats (muscles under your armpits) to pull the wheel back to the starting position.

3 sets of 10

There you have them! You’re well on your way to knocking out that first pull up in no time!

Looking for more awesome workouts like this one? You might be into our 8-week Beginner Workout and Advanced Workout programs! These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten! (Click the pics below to be taken to more info about the books)

Make it happen,

Jared