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Ready to get your first pull-up? Here are 4 of the BEST exercises to do that!
1. Deadhangs:
In order to do a pull up you must be able to hang from the bar. Start with 20-30 seconds and gradually increase to 1 minute. This builds grip strength and endurance.
2. Scapular Pull-ups:
Begin in a deadhang, then pull your shoulder blades down and back. This primes your muscles for a proper pull-up. Aim for sets of 8-12 reps.
3. Inverted Rows:
Use a TRX (shown), smith machine, or barbell to row your body weight. Over time, aim to get your body more parallel to the ground. This makes it harder & more like a pull-up. Perform sets of 6-12 reps.
4. Banded Pull-ups:
Use a resistance band to assist your pull-ups. Start with 4-5 reps and work up to 6-8 reps. Gradually decrease band resistance until you can perform 4 unassisted pull-ups with a thin band.
5. Pull-up!
Once you’re able to do 4 pull ups with a light resistant band you'll be ready for your first unassisted pull-up! 🥳
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