The Pullup, also known as pull-up, is one of the Supreme disciplines. Just when you start Training, you long to create the first pull-up. However, this is often more difficult than I thought. In this progression guide, you’ll get three Exercises that can help you learn the Pullup.
Exercise 1: Scapular Pull-ups
Scapular Pullups focus on the activation of the shoulder blades, which is an integral part of the Pull-up movement. You prepare yourself for the targeted Tensing and Loosening the shoulder blades focus on your upper body optimally to the requirements of the Pullups.
By these Exercises into your workout routine integration, you can work on improving your Pullups. Remember that patience and consistency are the keys to success.
Exercise 2: Band Rows
Band Rows, a very effective upper body exercise that targets the back muscles, especially the Latissimus dorsi, are. This Exercise also claimed the biceps, shoulders, and the muscles of the upper back. Tip: imagine you push with the elbow slightly downwards. The forearms and hands are static, as passive extensions.
Band Rows can easily be modified by changing the Resistance level of the band or your body position and the execution (narrow, wide) fits, which allows for variations in the intensity and in different areas of the back and aiming.
Exercise 3: Negative / Eccentric Pullups
Negative Pullups are a challenging but effective Exercise, the muscle power for the Pullup to build. Here, you focus on slow, controlled, and with the full body weight lower. This is specifically strengthening the muscles that are required for the Pullup, and helps you to gradually achieve a full repetition.
Final tip
Pull-UPS require a stable and strong core muscles, in order to keep the voltage. Don’t forget your core muscles to strengthen!
