The best daily pull-up routine for beginners
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For a beginner, doing a strict pull-up can seem near impossible. This workout requires arm, back, and core strength, so someone who has not built up the necessary muscles might have a difficult time seeing in through. However, starting slow is the best course of action, and a few simple exercises can lead you to the road to success. There are some ways in which you can work your way up to a strict pull-up, and today, some of the best personal trainers from Dubai are sharing their tips on the ultimate daily pull-up routine for beginners.
What to know before you start doing pull-ups
The main principle behind a pull-up lies in being able to lift your body weight. And while this does depend on your arm strength, it also depends on your weight. It goes without saying that the more you weigh, the more likely you are to have difficulties with this exercise. So, before you even attempt a pull-up, make sure that you are at your best possible weight. With regular workouts and a healthy diet plan, you will be on the way there in no time.
Another thing to keep in mind is how often you actually do pull-ups. Too much strain to your muscles can put you in danger, so don’t overdo it, especially in the beginning. Ideally, you will do different types of pull-ups on different days, and try not to overexert yourself. It’s also a good idea to throw in some other forms of exercise in between.
Start your daily pull-up routine with a dead hang
A dead hang is a great way to prepare your body for a full pull-up. It is also a good warm-up exercise to start off your daily pull-up routine. Start off by setting a chair underneath the pull-up bar. Climb on it and grab onto the bar, and then let yourself hang. You can either push the chair aside and let your legs fall, or you can bend your legs at the knees. You should do this for around 30 seconds, but try to hold on for as long as you can.
This exercise will help you strengthen your arms as well as your core. If you feel unsure about doing it on your own, you can always ask a partner to be your spotter or to work out with you. However, working with a fitness instructor Dubai is the best guarantee that you will do the exercise properly and not hurt yourself in the process.
A flexed arm hang can do wonders
Flexed arm hangs are excellent for strengthening the muscles in your shoulders and arms, and are also one of the most effective arm workouts for women. Again, with the help of a chair or a partner, grab onto the bar and lift your head above it. Keep holding the bar for as long as you can, with your arms fully flexed. Try to hold on for at least 10 seconds, but if you feel like it’s too much, feel free to do it for a shorter amount of time. It’s better to start slowly than to pull your muscle on the first day.
As your pull-up routine progresses, you can gradually increase the time you hold onto the bar. When you’ve reached 30 seconds or more, you are now ready to move on to negative pull-ups.
Include negative pull-ups in your daily pull-up routine
Unlike a strict pull-up, a negative pull-up is done by lowering yourself from the bar, rather than trying to lift yourself up. Start off by jumping and grabbing onto the bar, while pulling your body up. Next, bend your arms and try to lower yourself below the bar as slowly as you can. As you can assume, this exercise requires less arm strength than a regular pull-up. However, if you practice it regularly, it will definitely help you build muscle.
The slower you lower yourself, the more strength it will take, and thus, the stronger you will become. In the beginning, you should try to do a negative pull-up 5 to 6 times in a row, and then increase the number as you go on.
Bodyweight rows are a great alternative to strict pull-ups
Finally, after you’ve successfully mastered all of the above, you can move on to bodyweight rows. They are the most similar to strict pull-ups out of all the exercises we’ve mentioned. To start, position the bar so that it is level with your shoulders. Grab one with your palms facing out and straighten your arms and legs. Rollback on the heels of your feet and pull your chest close to the bar. Hold on for a couple of seconds and then slowly come back. This is the simplest method of doing bodyweight rows, and after you feel comfortable with it, you can move on to the more complicated one.
The second version involves lowering your bar to approximately the height of your waist. This is the best preparation for a full pull-up, as it is essentially the same thing at a different angle. If you manage to do 15 reps without straining too much, you’re ready to move on to strict pull-ups.
Make your routine work for you
All of the exercises we’ve mentioned today are designed to prepare you for a strict pull-up. If you incorporate them in your daily pull-up routine, you will no longer be a beginner, but a seasoned pro. Just remember that the recommended reps and times are just that – a recommendation. The best way to know whether something works for you is to listen to what your body is telling you, and, of course, consult with a professional trainer or health care specialists in Dubai. They will be able to guide you through this process and steer you in the right direction. Good luck!