I can't do pull ups :(

JamieM8168
JamieM8168 Posts: 248 Member
in Fitness and Exercise
I knew I couldn't do pull ups but, yesterday my trainer had me do pull ups with a resistance band. I could only do 3 and it was probably the most weighted band they have. I feel defeated.


I have a pull up bar at my house so i can practice beating this lol.
How can I practice at home without a resistance band? or should I just buy a band so its the same as the gym (obviously only until I can do unassisted... whenever that happens)
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Replies

  • Psyb3r
    Psyb3r Posts: 176 Member
    If you're doing it at home and don't have a band, use a chair for support.
    If you put it sort of out in front of you so that you bend your leg to touch the back and use your legs to help (slightly) and use your arms at much as possible, you will get better!
    When I started doing pull-ups, I couldn't even lift my body at all. Yesterday I did 4 without any support! So keep at it, you'll get there! :flowerforyou:
  • KimJohnsonsmile
    KimJohnsonsmile Posts: 222 Member
    I'd ask your trainer which exercises you can do to build up those muscles. Use heavy weights and get those muscles in shape and then knock his socks off!
  • Terree_G
    Terree_G Posts: 69 Member
    You could practice assisted pull-ups at the gym until you have enough strength to do them with resistance bands (which is harder -- more of your body weight involved). These things take time. I still can't do more than ONE unassisted. I don't feel like a failure, nor should you. Practice makes perfect -- and strong :-)
  • MizTerry
    MizTerry Posts: 3,763 Member
    I've never been able to do a pull up in my life, and at my age, I'm not about to start because it's just not important to me.

    If it's important to you, I'd follow what Kim said and talk to your trainer.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    I don't think you should feel defeated for not being able to do a pull up. Pull ups require a lot of strength! I can't do them either but I have worked my way up to be able to do negative pull ups lowering myself slowly :happy: I can't wait to reach my goal of doing true pull ups and chin ups :smile:

    http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
  • christina_jane
    christina_jane Posts: 1
    Jumping pull ups are a good way to build up that strength while you're at home.
    http://www.youtube.com/watch?v=C1DTCdOztgQ
  • AmIhealthyyet
    AmIhealthyyet Posts: 361 Member
    I love that band! Just purchased one for at home! For the first time in my life I am at least able to do the motion of a chin up! I feel like a success, not a failure. Stay with it! It will get easier!
  • squirrell79
    squirrell79 Posts: 154 Member
    Inverted rows FTW. I've recently started doing them and hope to someday work my way up to pull-ups

    http://www.nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/
  • ScottF83
    ScottF83 Posts: 233 Member
    Definitely use a chair on your bar at home.

    They use a completely different muscle in the body and it has probably lain dormant forever. Mine had!

    Lots of practice with the chair, get towards your goal weight, and they'll be easy! :)

    I couldn't do one when I started P90X. Now I can about 10. But then I'm still not near my goal weight so I have more to pull up lol
  • thetiniestgirl
    thetiniestgirl Posts: 49
    Take a look at this: http://www.fitstream.com/exercises/flexed-arm-hang-a6040

    (flexed arm hang)
  • thesupremeforce
    thesupremeforce Posts: 1,206 Member
    Try doing negatives. Get yourself above the bar (using whatever means necessary) and then slowly lower yourself down (taking two or three seconds to do so). You might feel it afterward, so be warned.
  • deninevi
    deninevi Posts: 934 Member
    I still can't do a pull up. Chin ups are much easier for me. Negative chins and inverted rows helped me get to my first chin up! You got this!
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    My personal "I wouldn't go there" would be jumping pullups where you jump up to the bar and lower down slowly. Especially if you are low in strength and in any way overweight, this puts a shock loading on your tendons - which is not good.

    By all means perform negatives but by standing on a chair so you are at the high point of the pullup - chin over the bar - and slowly lower to 4 or 5 breaths on the way down.

    Also, invest in a set of resistance bands and maybe use two of them so you can get a set of say 6 pullups so you have something to build on, then drop one band so you can only do 3 maybe to keep intensity up.

    Keep at them and you will slowly see yourself doing unassisted pull-ups.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    My personal "I wouldn't go there" would be jumping pullups where you jump up to the bar and lower down slowly. Especially if you are low in strength and in any way overweight, this puts a shock loading on your tendons - which is not good.

    By all means perform negatives but by standing on a chair so you are at the high point of the pullup - chin over the bar - and slowly lower to 4 or 5 breaths on the way down.

    Also, invest in a set of resistance bands and maybe use two of them so you can get a set of say 6 pullups so you have something to build on, then drop one band so you can only do 3 maybe to keep intensity up.

    Keep at them and you will slowly see yourself doing unassisted pull-ups.

    I went from not being able to do one to being able to bang them out purely by way of training with a suspension trainer (doing bodyweight based row progressions on it which eventually led to full pullups)
  • REMagness
    REMagness Posts: 4 Member
    Pull-ups are a butt-kicking exercise; upper back, arms, and a lot core! Absolutely nothing to be ashamed of with your initial results! There are work-out programs on the web to help build your pull-up results, probably can be found on MFP too, under 20-25 pull-up challenge. Looks like one of the best ways is to start doing 'negatives', jump to the 'up' position and return to the bottom as slowly as possible, then repeat! Remember, you're challenging yourself and not competing against others!

    Keep up the good work!
  • cbarn025
    cbarn025 Posts: 939 Member
    It would be best to just buy a band if you want to do them at home. If you can't afford it you can have someone spot you by getting behind u and holding your legs.
  • lcransaw
    lcransaw Posts: 95
    I can't either. My arms are like wobbly noodles, but I am getting stronger every day, and one day I will be able to! Keep Trying!
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    You could practice assisted pull-ups at the gym until you have enough strength to do them with resistance bands (which is harder -- more of your body weight involved).

    I love the assisted pull-up/chin-up machine. It's the only way I can get a feel for what the real thing must be like. I don't have a lot of upper body strength and have joint issues so I don't know if I'll ever be to do them unassisted.

    I saw an article a month or two ago questioning how important it really is to be able to do pull-up or chin-up, but I'm going to keep trying.
  • JamieM8168
    JamieM8168 Posts: 248 Member
    Thanks! Yeah, the trainer had me doing inverted rows on the TRX but my pride got the best of me and I wanted to try to do the pull ups lol.

    I'll try that, the chair and probably buy some bands this weekend.

    and yes, I do care, and it is important to me. Everyone has different goals and benchmarks they want to accomplish, and thats one of mine
  • Lady_Bane
    Lady_Bane Posts: 720 Member
    I can't either.....I can do them with close grip, bc it uses my biceps, but for lats, I am still working on it.
    I am 10 lbs away from pulling my weight on the Lat pull down.

    Keep workin on it....and try doing lat pull downs and bent over rows
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member


    and yes, I do care, and it is important to me. Everyone has different goals and benchmarks they want to accomplish, and thats one of mine

    It definitely would be impressive, same thing with a woman doing a classic push-up.
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    You could practice assisted pull-ups at the gym until you have enough strength to do them with resistance bands (which is harder -- more of your body weight involved). These things take time. I still can't do more than ONE unassisted. I don't feel like a failure, nor should you. Practice makes perfect -- and strong :-)

    This. When I was in the military we had to do at least 7 to pass our fitness test (well the males did girls 4) and in order to do them I had to do pushups lots n lots of pushups then I started using the assisted pull up machine at the gym...in 10 weeks I could do 7.

    it takes time and patience but you can do it...that is one of my goals again...to do pulls ups unassisted.
  • kts3639
    kts3639 Posts: 188 Member
    Try doing negatives. Get yourself above the bar (using whatever means necessary) and then slowly lower yourself down (taking two or three seconds to do so). You might feel it afterward, so be warned.

    ^^^This^^^ It's working for me!!! But as said, you will really feel it afterward, but it will get better.
  • MsEndomorph
    MsEndomorph Posts: 604 Member
    I think I'd be more surprised if I COULD do a pull-up. There's absolutely nothing in my day to day life that would in any way prepare me for supporting and lifting my entire body weight with just my arms. And apparently I wasn't a monkey in my past life.

    I agree with trying a negative pull- up. I feel kinda lame dragging the box over to the bar, but oh well.
  • JenaFernwood
    JenaFernwood Posts: 9
    In the mean time, please don't be so hard on yourself.

    Most women, and probably the majority of men, can't do pull ups. Even when they are in pretty good shape.

    Doing pull ups just isn't a way modern people commonly use their muscles -- that's what makes them so difficult.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    Although I have been able to do them in the past, I can't now. I do them on my pullup bar with a chair. I can do about 3 this way. I'm sure I'll get there with practice. And you can too! When I first started I could only do 2 classic push ups and now I can do lots, so many that I had to move to harder variations. Just takes practice. Pull-ups are really hard! So don't feel bad!
  • Lisa__Michelle
    Lisa__Michelle Posts: 845 Member
    It has always been a dream of mine to do a pull up. I never understood back in school, how some people could just whip out 20 pullups!!!
  • toutmonpossible
    toutmonpossible Posts: 1,580 Member
    It has always been a dream of mine to do a pull up. I never understood back in school, how some people could just whip out 20 pullups!!!

    It was always my dream to do a split. I might have to let that one go. :smile: But it would be so cool.
  • bunbunzee44
    bunbunzee44 Posts: 592 Member
    I wasn't able to do ANY sort of pull up before. NOT even with a band so I think you're good :P I just go to gym, do my routines, and once in a while I tried to do a pull up, started seeing improvements.. :) Now I can manage to do one pull up ^^ it might be a slow process but to me it feels great.
  • stefjc
    stefjc Posts: 484 Member
    Before you start spending or doing anything that might not be as controlled as it should be, like any jumping and catching, try modifying a push up.

    You put your hands together on the floor, centred or you'll fall over :) When you dip, your elbows go backwards not out - Google tricep push up, you'll find demos on youtube.

    Have fun.

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