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    Pull ups

    Posts: 20 Member
    edited December 2024 in Fitness and Exercise
    I want to learn to do a dead hang pull up, what is the fastest way to develop those muscles?

    Any advice would be greatly appreciated.

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    Replies

    • Posts: 9,812 Member
      Lots of practice, doing negatives, banded... also work on chin-ups first (which I find easier than pull-ups).

      This article by Bret Contreras might help: https://bretcontreras.com/want-chin-15-tips-improve-chinning-progress/
    • Posts: 283 Member
      Inverted rows got me started, then everything @sardelsa mentioned.
    • Posts: 28,439 Member
      I just practiced pull-ups. On the assisted machine and negatives on the pull-up bar.
    • Posts: 134 Member
      Resistance bands and / or just negative pull-ups for as long as required to progress.
    • Posts: 20 Member
      How long did you do the Negatives? And how many?
      quiksylver296 wrote: »
      I just practiced pull-ups. On the assisted machine and negatives on the pull-up bar.

    • Posts: 276 Member
      G
      OGBrojas wrote: »
      How long did you do the Negatives? And how many?
      show previous quotes

      Generally 3-5 seconds
    • Posts: 1,232 Member
      I have a doorway bar at home so I could always do a few no problem but when they became part of a class I was taking where we worked on them a couple times a week with bands of varying levels that is where I saw the most improvement. I personally wouldn't attempt band pull ups without assistance of someone to get you in and out, but that's just my opinion.
    • Posts: 17,456 Member
      OGBrojas wrote: »
      How long did you do the Negatives? And how many?
      show previous quotes

      As slow as possible controlled to the bottom and as many as you can

      Next time try to beat it

    • Posts: 20 Member
      How long if I work hard should I be able to do one?
    • Posts: 116 Member
      http://scoobysworkshop.com/pullups-for-total-beginners/

      That's the best beginner pullup article I've seen. Do those steps and you'll get there for sure
    • Posts: 3,069 Member
      I was just laughing at myself yesterday. I can do chin ups just fine, but have always struggled with pullups. I was doing assisted pull ups on the machine yesterday and had it set at 40lbs. I was struggling, but making it and it felt like the pad wasn't really touching my knees. So I thought...I bet I could do an unassisted one. Nope!!!
    • Posts: 41,865 Member
      OGBrojas wrote: »
      How long if I work hard should I be able to do one?

      Impossible to answer and not something to really concern yourself with...just do the work...try to do better every time out...it will come in its own time.
    • Posts: 3 Member
      If you can do close grip chin ups underhand grip, stay close grip but switch to overhand grip.
      Build these up then widen your grip a bit, keep building and widening until you are doing proper wide grip pull-ups.
    • Posts: 1,002 Member
      I spent a year (yup) getting to a dead hang pull up. I can now do 2. They're not pretty or smooth, but I can do them. I learnt through doing negatives but that only helped me from standing, I finally got the dead hang through pole ! I have a doorway bar at home so just do one each time I go past!
    • Posts: 20 Member
      What helped you the most? And what workouts did you do to learn the first year?
      ARGriffy wrote: »
      I spent a year (yup) getting to a dead hang pull up. I can now do 2. They're not pretty or smooth, but I can do them. I learnt through doing negatives but that only helped me from standing, I finally got the dead hang through pole ! I have a doorway bar at home so just do one each time I go past!

    • Posts: 732 Member
      Technique is important too. Don't wrap your thumbs around the bar, so you can focus on using your back. Keep your core tight. That's an awesome goal. Good luck!
    • Posts: 6,883 Member
      I love pull-ups! I do them on a spinning pole and that way they're way more fun. If you can't do one start by jumping and lowering yourself slowly.. that's the way I managed to get to where I am today :)
    • Posts: 733 Member
      Lat-pull down machine helped me get there. One day it was broken and all weights were engaged - and to my surprise I could pull 220 pounds - went straight to the chin up bar and surprised myself.

      Also doing assisted pull-ups (put toe on stool and only help as much as you need to get up there - like with P90X)
    • Posts: 1,002 Member
      OGBrojas wrote: »
      What helped you the most? And what workouts did you do to learn the first year?
      show previous quotes

      Negatives helped the most, along with push ups and dips to help my upper strength. And literally having it at home helped massively, repetition to learn muscle memory!
    • Posts: 1,002 Member
      Oh and handstands / forearm stands too x
    • Posts: 334 Member
      Get a bar at home in a place where you'll use it - mine is in kitchen so every time kettle is boiling I can pull up, it's also at boron of stairs so everytime I go up or down I have to do a pull up.
      It's a long term goal but you'll get there, and boy does it feel good when you do!
      Also, chin ups, negatives, lat pull downs, overhead press and handstands!
    • Posts: 20 Member
      How would I practice handstands?
      BalletAndBarbells wrote: »
      Get a bar at home in a place where you'll use it - mine is in kitchen so every time kettle is boiling I can pull up, it's also at boron of stairs so everytime I go up or down I have to do a pull up.
      It's a long term goal but you'll get there, and boy does it feel good when you do!
      Also, chin ups, negatives, lat pull downs, overhead press and handstands!

    • Posts: 334 Member
      https://youtu.be/RAO7OG077Ac

      Give this a watch - it's a great way to get to handstand push ups! I practice against a wall in my spare room!
    • Posts: 3,942 Member
      This is what I use to train friends to do pull ups: http://www.wimble.com/how-to-do-a-pull-up/
    This discussion has been closed.

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