The Pullup Encyclopedia - Revised

I second the resistance bands. Been using them recently and my pull-up numbers have increased nicely. Now I go to failure without the bands, then use the bands to finish off the set. Yesterday I did my first full set of wide grip pull-ups (8 reps) without the bands (didn't need them until 7th rep of 2nd set). Eventually I will ween myself off them entirely, then start adding plates.

Not long ago, I couldn't do a single wide grip pull-up.

I didn't know a chin up was different to a pull up! A chin up is with palms facing in, and a pull up is with palms facing out... is that right? Is that the only difference?

Pullups have a pronated grip which is palms facing down.

Chinups have a supinated grip which is palms facing you.

Both are good exercises. Pullups have more lat engagement, whereas Chinups have more bicep engagement.

What about the v-bar pull up where your palms are facing each other? Is there any advantage to doing "Rocky pull ups"? (If I understand them correctly you alternate putting your head in front of, and behind the bar.)

What's your take on using inverted rows to prepare for achieving a chin-up down the road for those just starting out? Would it help?

Inverted rows are a great exercise and may help some, but they aren't going to lead to doing a pull up if that's all you do. But I think they would be a great compliment to doing assisted pull ups for overall back work.

Keeping this for later when I can get back to doing these!

Thank you for this!

Really great info here.

Monstah bump!

Noting this for my spell at the gym later!

:glasses:

What do you recommend as a good way to start for those of us who can't even do one pullup or chinup?

Try this link http://www.nerdfitness.com/blog/2011/04/25/do-a-pull-up/

3. Do alot of short rep sets, like 10-2's or even 15-2's.

When you get strong enough to get to 5-10 reps, add weight onto a weight belt and continue the 10-2's, etc. You WILL get stronger at them.

I like that one. did that when i couldn't do pull ups, never thought of doing it with my weighted vest... duh lol

What you shouldn't do when doing pullups:

- Assistance Pullup Machine: I know there will be alot of controversy regarding the assistance pullup machine, but I don't recommend using it. I fully UNDERSTAND that some people have used it and got stronger from it but again I don't like it and don't recommend it.

Use resistance bands and use the REAL pullup bar. Go with chinups if you have to.

i'm doing p90x and i do the pull up sets to failure, then i step into this 'bungee pull up assist' device that straps onto my pull up bar to do a few more after failure. I guess thats breaking at least two rules lol.

whats your thoughts on that?

- Locking your elbows and going to a dead hang for every rep. This is NOT the correct way. The ONLY time you should be at a dead hang is when you start. You should keep your lats engaged throughout the entire exercise. When you drop your shoulders to a dead hang, you are disengaging your lats.

i don't like this one lol. I've always been big on doing the full range of motion but totally recognize that it takes stress off the muscle in moves like this and curls. Up until now, i've always thought it more important to go full range then keep stress on the muscle but you've got me second guessing myself now.


And you always recommend a false grip for pullups?

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Can someone please explain how exactly you use resitsance bands with the pullup bar? I'm just not picturing how you would attach them, etc. It sounds like it would really be hepful if I can figure it out since I'm in the "can't do one pullup yet" camp!

there is probably some clip you could buy but it seems like you should be able to just through the cord over the bar and grab the handles. as long as you don't let go you should be fine

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Bumping. Thanks for this too btw!