DOLCE DIET LIFESTYLE:
How to Do a Pull-Up
by Samantha Coogan, MS, RDN, LD
Pull-ups are probably one of my favorite upper body movements because they target the back, shoulders and traps, along with the arms. Plus you engage the core (or you should be), so it really becomes an (almost) total body movement. Never underestimate the power of bodyweight exercises. Pull-ups are definitely my go-to for a chiseled back.
However, you will have to build up your strength to perform them. The following regimen will help build your strength. Once you’ve gotten strong enough, the work isn’t over yet. It will still be slow progress. You will start off being able to do 1, then 2, then 3, etc. It may take weeks before you reach 10 in a row. And that’s ok.
Every single pull-up do, even if you come off the bar each time, will get you closer to those bigger sets of pull-ups. Once you get to this point, set a small goal to do each workout, even if you aren’t on that muscle group that day (I promise your shoulders won’t fall off). The more you accumulate, the more you’ll be able to connect. And make sure you’re getting that chin over the bar, no one likes a half-repper.
*Note: chin-ups (palms facing you) tend to be a bit easier than pull-ups (palms facing away from you). This program is meant to get the latter, although your grip will work different muscle groups. You can always start with chin-ups, then as you get more proficient, switch or add in a regular grip pull-up.
Now there are many varieties of pull-ups (strict, kipping and butterfly – my favorite is the butterfly), but this article is geared towards strict pull-ups, which are the most difficult in terms of strength. Kipping and butterfly rely on technique and momentum along with strength.
Day 1: Phase A
• 3×10 Band Pull Aparts
o Hold a resistance band and make it tight.
o Pull evenly at each end, you should feel this in your shoulders and chest.
• 4×15 Seated Close Grip Front Lat Pulldown
• 3×15 Push-ups
• 3 x 1min Planks
• 4×15 Standing Wide Grip Cable Row
• 3×15 Hang Clean and Shoulder Press (love these for grip strength/trap engagement/shoulder strength)
Day 2: Phase B
• 3×10 Band Pull Aparts
• 4×15 Assisted Pull Up
o Either with a band or on the pull-up machine
• 4×15 Seated Narrow Grip Row
• 4×15 Standing Straight Arm Pulldown
o Similar to the lat pulldown, but don’t bend the arms and bring the apparatus down to your waist.
o You can also do these with palms facing down or up on the bar.
Day 3: Phase C
• 3×10 Band Pull Aparts
• 4×15 Seated Wide Grip Lat Pulldown
• 3× 1min Side Plank Hold (each side)
• 3×15 Alternating Dumbbell Chest Press
o Lying down on a bench
• 3×15 Bent Over Dumbbell Row
o Barbell or Smith Machine are also options
• 3×15 Hanging Knee Raise
• 3×15 Bicep Cable Curl
Repeat this sequence for 2 more weeks, and increase the rep count by 2-3 reps each time you come back to it. Be sure to rest in between sets and start off with moderate weight, you’ll feel that shoulder burn pretty quickly. There’s lots of time to add more weight as you get stronger, but those last few reps of each set should burn for sure.
*You can also incorporate other accessory work, such as, shoulder shrugs (trap engagement/strengthening), hanging bar holds (for forearm/grip strength), overhead hold with a plate (strengthens the shoulders and core), and lateral and front dumbbell raises (shoulder development).
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