Why are pull-ups so difficult

Pull-up instructions for beginners - the perfect guide

Reading time: 2 minutes

You need a lot of strength for this movement. To the entire body on the To be able to pull up the chin-up bar, arms, shoulders, back and abdominal muscles have to communicate harmoniously with one another. This exercise can be used to make an impact in the gym - provided you can do it. That is exactly the reason why many do not dare to go to the pull-up station. When you master the pull-up, not only do you feel invincible, but you also benefit from its numerous benefits.

The pull-up can almost be described as a full-body exercise: Trunk, thighs, glutes and the entire upper body are in action. Pull-ups are also an effective ab workout. For this very reason, many get this exercise completely wrong: They think the pull-up only works the biceps and back. In order to do the pull-up correctly, however, one must be aware that it is about general strength and muscle building in the entire body.

But how do you learn the pull-up? It's actually pretty simple: You can only master pull-ups by doing them. That's easier said than done. The first pull-up requires good preparation. Would you like to learn pull-ups? Our tips and exercises prepare your muscles to pull your whole body weight up on the bar.

1. First just hang

By 'hanging' we don't mean that you should hang around on the sofa. First, hang yourself on the pull-up bar for about 15 seconds with your body tensed. Take a short break, shake your body, relax all muscles, and try again - a little longer this time. Keep practicing until you can hang on the bar for a full minute without shaking.

2. Follow a pull-up routine

If you try to do a chin-up from a standing position, the most likely thing is that you will fail. Swinging like a pendulum back and forth, or - worse still - dull impact on the floor, are not uncommon for motivated but ignorant pull-up beginners. We want to spare you this fate. The first pull-up requires good preparation, intensive strength training and a lot of exercise. Before attempting the pull-up bar, reserve two to three workouts a week for strength training.

Lat pulldown:

Grasp the pull-up bar by the overhand grip, a little wider than shoulder width. Straighten your back and pull the bar down (without leaning back) until it is at chest level. Then slowly go back to the starting position. Repeat two to eight times.

Knee-in plank:

Get into the plank position, bring your right knee to your right elbow, then straighten it out again. Repeat alternately on both sides for 30 to 60 seconds.

Inverted Row:

Sit under the low hanging bar with your knees bent and grasp it under the handle. Pull your body up to the bar until it is under your chin. Slowly sink back to the starting position and repeat this movement two to eight times. You can increase the difficulty of this exercise by stretching your legs fully.

Hanging knee raise:

Grab the chin-up bar; Your hands are shoulder width apart and your palms are facing you. Tense your entire core and use your abs to raise your knees towards your shoulders. Stop when your thighs touch your rib cage and return to the starting position. Now you know what we mean by ab training!

3. Practice the pull-up

These muscle building exercises are the perfect (and necessary) preparation for doing a chin-up. When you feel that you have built up enough strength in your back, shoulders and arms, you can start the actual pull-up.

Hang yourself on the bar with an overhand grip (without your thumb). Your hands should be slightly wider than shoulder width apart. Tense your core and pull your body up until your chin is above the bar. Now you slowly sink back down. You have done your first pull-up.

The very first pull-up feels fantastic. Open chest, shoulders back, firm grip, motionless body: soon you will be able to bring your chin much further than just over the bar. Learning pull-ups isn't as difficult as you thought. Doing pull-ups, however, requires sufficient motivation and perseverance. But believe us, it's worth the effort.