Get Your 1st Pull Up

 

The pull up is a great movement that hits many muscles and can help build a great physique. Also, pull ups work very well for increasing overall body strength and are a great assistance movement to the squat, bench press, and deadlift. Here are some steps to getting your first pull up👇
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Key areas to build strength are: 1. Lats/Back 2. Biceps 3. Forearms
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Lats/Back: Movements such as the lat pulldown, barbell row, straight arm pulldown, and 1 arm dumbbell row are great for building strength and will help in getting your first pull up.
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Biceps: The biceps aren’t the prime mover in pull ups, but are usually the limiting factor in doing a pull up. Many times someone will have enough back and forearm strength but lack bicep strength to lockout the pull up. Barbell curls, hammer curls, and dumbbell curls are all good exercises to train the biceps.
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Forearms: Completing a pull up requires good forearm strength. Training the forearms is key to getting your first pull up but is often overlooked. Dead hangs, farmers walks, and even deadlifts are great for building forearm strength.
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The next step is to start training the pull up motion. Eccentric pull ups, where you start at the top of the movement and lower yourself down, are great. Also, band assisted pull ups are an important next step and will help train the pattern directly.
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Incorporating these movements and focusing on getting stronger in them will help immensely in getting your 1st pull up!
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