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NOTE: All workouts should be done after a proper warm-up.
Technique is critical to a pull up, see exercise descriptions for guidance in your technique. However, I cannot stress enough how important it is to get help from a friend or a professional that can work with you hands on initially. Remember, getting a spot until you do them on your own is not "cheating", kipping is not cheating. These are tools to learn the movement and get stronger.
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Reps: "How many repetitions do I do?" I hear this all the time! You need to get stronger. Doing 10 to 15 reps with assitance won't do it. Use as little assitance as possible and do reps to failure (3 - 5) and add a few more sets. Focus on the "negative" or eccentric phase of the movement, meaning the lower. Stop the pull up at the top, hold then lower in control. You are building strength in both phases of the pull. Note: never sacrifice form, if you are not completing the pull up at the top then rest before attempting another or use more assitance!
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Not sure how to do one of the exercises? Click on Exercise Descriptions for photos and more info.
Carolyn at the "top" of the pull up.
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