pull ups, Can women do them? help needed!

donna_glasgow
donna_glasgow Posts: 869 Member
in Fitness and Exercise
Recently myself and the family were messing around seeing who can do what (as we do occasionally) This time we were all trying pull ups as there was a new shed built and a handy beam across it :)

The men and boys in the family managed to do them easily, ranging from 5-10 pull ups. Yet none of the girls could do even just one. SO it got me thinking Can women do them at all and How can you learn to do them when you cant even do one to start with.

I would love to be able to do pull ups eventually!

Are there any other exercises I can do that will build the muscles in the correct place to be able to eventually lift my own body weight?
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Replies

  • donna_glasgow
    donna_glasgow Posts: 869 Member
    obviously women can do them, Id just like to know where to start :)
  • Plates559
    Plates559 Posts: 869 Member
    Over head press
    Assisted Pull ups
    Bent over rows
    Lat Pull Downs
    etc
  • carlageek
    carlageek Posts: 32 Member
    I've been working on them for months and months, and I am pretty darn strong for a girl - and I still can't do even one pull-up without the assist machine at the gym. The assist machine allows me to set a counterweight that effectively reduces the amount of weight I am pulling up. Right now I can do my body weight minus around 30 pounds. Getting there - but as I said it's been months and months. In fact this is my number one gym goal right now!

    If you don't have access to an assist machine you can try doing a "negative" pull-up - which is when you start at the top and only do do the lowering part of the exercise. Climb or jump up onto the bar in the top of the pull-up position and let yourself down in a controlled way, with your muscles engaged. Do as many reps of that as you can. This is very challenging and will help you get stronger so eventually you will be able to do the positive part of the exercise too.

    ETA: Here is a nice video illustrating the idea - http://www.youtube.com/watch?v=Opr72q6NKTc
  • sydnisd183
    sydnisd183 Posts: 247 Member
    There are assisted pullup bands available in a variety of resistances that can help you build strength. Crossfit athletes use them. When I used to do Crossfit I know they helped me LOL

    If you want something free, this is what we used to do at Crossfit. They had huge tractor trailer tires on site. We would get into pushup position, but have our feet elevated on the tires. Pushups help strengthen the shoulder girdle which will help out with the pullups. Or, you can have one of the boys hold your feet from below and kind of support them. This will help take some of your load off so you can get up there!! :wink:

    btw these exercises are wonderful for sculpting our chest, shoulders and arms
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Over head press
    Assisted Pull ups
    Bent over rows
    Lat Pull Downs
    etc
    and doing negatives (get to pulled up position somehow and then let yourself down slowly)
    and also you can google progressive pull up routines
  • chuisle
    chuisle Posts: 1,052 Member
    I can now do 1 pull up and rather happy. Working on more.

    That said, the assisted weight machines aren't great for learning them. See here:

    http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/
  • qtiekiki
    qtiekiki Posts: 1,490 Member
    I started with negative pull ups. I can do 5 in a row now.
  • cjc166
    cjc166 Posts: 222
    Absolutely! See this link for a good place to start.

    http://scoobysworkshop.com/pullups-for-total-beginners/
  • amnski
    amnski Posts: 251 Member
    Over head press
    Assisted Pull ups
    Bent over rows
    Lat Pull Downs
    etc
    and doing negatives (get to pulled up position somehow and then let yourself down slowly)
    and also you can google progressive pull up routines

    Yep! I use a chair to help myself as well. That way I can do what reps I can and use the chair to assist me in the rest. I found that over time I was able to do more without help once I developed the muscles and kept pushing myself harder :smile:
  • Raynne413
    Raynne413 Posts: 1,527 Member
    I'm working on them as well. I started out sitting on the top of a stool below the bar, and just lifting my upper body up (for two weeks or so). Now, I've worked up to doing negatives. I was SOOOO happy when I tried them again, and could actually SLOWLY lower myself, instead of just falling to the ground. :-) So hopefully I'm on my way to actually being able to do a full pull up!
  • yoovie
    yoovie Posts: 17,121 Member
    i for sure cant do any yet
  • qtiekiki
    qtiekiki Posts: 1,490 Member
    I'm working on them as well. I started out sitting on the top of a stool below the bar, and just lifting my upper body up (for two weeks or so). Now, I've worked up to doing negatives. I was SOOOO happy when I tried them again, and could actually SLOWLY lower myself, instead of just falling to the ground. :-) So hopefully I'm on my way to actually being able to do a full pull up!

    Way to go. I remember your thread.
  • Dancerten
    Dancerten Posts: 237 Member
    This is also one of my goals... I've read that hanging with your chin above the bar also helps strengthen the muscles needed for a pull up. I'm definitely going to start working on negative pull ups though!
  • Dancerten
    Dancerten Posts: 237 Member
    Is it better to start out doing overhand pull ups or underhand?
  • waldo56
    waldo56 Posts: 1,861 Member
    Is it better to start out doing overhand pull ups or underhand?

    Underheand (chinups) are easier than overhand (pullups) because of the arm muscles used (biceps vs. brachialis).

    A slightly less than shoulder width underhand grip is the easiest grip to use. At low numbers improving one will improve all. As you can do more and more and more, this relationship tends to break.
  • chuisle
    chuisle Posts: 1,052 Member
    Is it better to start out doing overhand pull ups or underhand?

    Underhand are easier, so I would start with those but you can always incorporate training both.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    Is it better to start out doing overhand pull ups or underhand?

    underhand (supine) about shoulder width should be easier
  • waldo56
    waldo56 Posts: 1,861 Member
    Is it better to start out doing overhand pull ups or underhand?

    Underhand are easier, so I would start with those but you can always incorporate training both.

    I wouldn't bother with an overhand grip until you can do 3-4 with an underhand grip. At that point you should be able to do 1-2 with an overhand grip and can start mixing them.
  • donna_glasgow
    donna_glasgow Posts: 869 Member
    Thanks so much for all the info :) Ill need to get myself a proper bar now instead of the roof truss in the shed :) I had a watch of all the vids as well :D

    I'm not sure if I am able to lower myself slowly but I guess even if I just try and hold a position for as long as I can that will help strengthen the muscles

    Thanks everyone :)
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    I used to be able to bang out 7 over hand wide grip pull ups.

    Not sure what I can do now since I haven't practiced BW ones.
  • Dancerten
    Dancerten Posts: 237 Member
    Is it better to start out doing overhand pull ups or underhand?

    Underhand are easier, so I would start with those but you can always incorporate training both.

    I wouldn't bother with an overhand grip until you can do 3-4 with an underhand grip. At that point you should be able to do 1-2 with an overhand grip and can start mixing them.

    Thanks so much!
  • Troll
    Troll Posts: 922 Member
    Just keep trying. rest your foot on a chair to assist if needed. i do 30+ dead hang to chest touching the bar with a 40lb vest now :) lllllooooots of practice.
  • Shfiftyfive
    Shfiftyfive Posts: 261
    http://articles.elitefts.com/training-articles/sports-training/the-other-bar-hang-time-for-strength-athletes-part-1-needs-formatted/

    A good article for strength progression to pullups.
  • Mellie289
    Mellie289 Posts: 1,191 Member
    I know some people already said to use a chair and posted a link, but I like this one from Tony Horton (P90X guy).

    http://www.youtube.com/watch?v=-V4PUXDDDIY
  • lindsy721
    lindsy721 Posts: 350 Member
    Lat pull down helps a lot. I have a chin-up bar fixed to the door of my bathroom and I do pull-ups frequently. Just takes practice, just keep doing it, you will build up the strength.
  • chubbygirl253
    chubbygirl253 Posts: 1,309 Member
    well I can't unless I do "girl push-ups" with my knees down. I heard a physical trainer say once that women most certainly can, they are just built differently than men and have less upper body strength. She compared a woman doing a real push-up to a man doing one with a toddler on his back. Don't know if there is any truth to that but it sounds about right to me.
  • Kenzietea2
    Kenzietea2 Posts: 1,132 Member
    Practice!
    Also, flexed arm hang is good to build the strength. Good luck :)
  • Guines9
    Guines9 Posts: 137
    Yes, definitely women can! My fiance could not do any but just hang with arms straight. I taught her how to do them.

    She wanted to join the Army and these were required. In less than one week, she was so thrilled that she could do one.

    She weighed 189 lbs at the beginning. In one month she was up to 10 or twelve chin ups! She felt like she could conguer anything! In the Army she went up to 20 chin up and with the same technique and coaching, she was able to do 50 pushups too!

    Not amazing, just the right loving and encouraging coaching. She definitely was my honey.

    Start with a pull up bar about 5 to six inches from the top of the door. Use very large screw hooks to secure the bar. Place a step up stool underneath and pull yourself up and down as if you are doing pull ups, but use your legs to help at first. You biceps will quickly learn to support your weight. when you think you can do a chin up with little leg help, remove the step up stool. Slightly jump and dangle your body at the highest hold as you can and as long as you can, breahting a forced slow breathing in through your nose and out through your mouth. You will find this helps too and in less than a week, you will be suprised how strong you will get doing this twice a day.

    In about two weeks you can do about two or three full chin ups. Keep going until you get to whatever number of reps you wish.

    A caviat: do not over extend or push yourself. Do not also hold your breath while doing these. If you feel sore the first time, wait one day to give your arms a rest. Then continue with what level you are accustomed to and this quickly pushes out soreness. If you need more info, just email me. or respond.

    My fiance became a "causalty of the War" as they say on her second tour in IRAQ. But nothing can replace the image and memory of joy on her face as she progressed doing these chin ups on her own.
  • laddyboy
    laddyboy Posts: 1,565 Member
    http://www.50pullups.com/

    I did this last year and actually got up to 27 wide grip pull ups. I can still do 20+ as I work on them weekly.

    Yes, women can do pull ups. Now go get yours.
  • asticoral
    asticoral Posts: 99
    Yes, we can... I can do 13 now and 5 underhand (although not in the same time frame)

    I started with my legs out in front of me, loose. My "bar" is really a tree branch and is just the right height that hanging from it my butt is about 2 feet off the ground, I had to use my legs a bit at first but not for long
    I tried it on a real bar and I don't just hang there anymore, lol

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