woman-doing-a-pull-up,-how-to-do-a-pull-up-by-healthista.com

How to do a pull up – the trainer’s guide

Learning how to do a pull up correctly could be what’s been missing in your arm and back workouts. In this trainer’s guide, PT Ashley Capewell from Performance Ground Gym shows you exactly how 

Subscribe to our YouTube channel for heaps of full length free workout videos

The pull up is a vertical pulling movement which is an upper body compound movement that primarily uses the biceps and back muscles.

How to do a pull up

  1. Place hands just wider than your shoulders with palms facing away from you.
  2. From a hanging position you’ll be in a straight line from toes to wrists.
  3. Set your shoulder blades back and down.
  4. Aim to pull your elbows towards your pockets.
  5. Lift the best towards the bar.
  6. On the way back down hold this position and don’t flex forwards.
  7. Control the descent back down to the hanging position.

What if you can’t do a full pull up – so few of us can…

The pull up can be a difficult move as you are pulling all of your body weight upwards and for women that haven’t trained for it, can feel impossible.

If you find this move too difficult, try introducing strength into the muscles being used by starting with standing on a bench and practicing descending pull ups.

Begin the move at the top of the pull up with your chest close to the bar, then holding yourself up, slowly descend with a three second count to the hanging position and then stepping back on to the bench and repeating 3-6 times.

Would you like to train Performance Ground gym? Click here to book your consultation

More Gym Basics:

Week One: How to squat properly – trainer’s guide

Week Two: How to do a deadlift – trainer’s guide 

Vaguely relevant Healthista content:

Too intimidated to go to the gym? You aren’t alone – the rise of #metoo in the gym

Got insomnia? This calming yoga routine will help you sleep

Healthista content you might also like:

9 weight-loss mistakes ruining your body goals – Body Transformation Week 11

This abs workout with kettlebells takes only 20 minutes and will fire up your core

6 healthy vegan recipes from the best new plant-based cookbooks

How to straighten your hair with minimal damage – the expert’s guide

< Back

Also in this week’s magazine

6 secrets to London marathon recovery FEATURED
Fitness

6 secrets to London marathon recovery

With the London Marathon just over two weeks away, it's time to start planning how you'll recover after the race. Here's what challenge lover and FLY LDN studio manager Claire Manning suggests

3 ways CBD can make your workouts better FEATURED
Fitness

3 ways CBD can make your workouts better

CBD is still hailed as the new ‘go to’ supplement for a myriad of reasons - including making your workouts better. But how? Lucy Gornall reports

6 strength training benefits everyone should know about FEATURED
Trainer Tips

6 strength training benefits everyone should know about

David Wiener, Training Specialist at Freeletics reveals 6 benefits of strength training everyone should know about - including mood and posture

Dr Alex George - Hangxiety FEATURED
Celebrity

Love Island star Dr Alex George reveals how we can deal with and prevent ‘hangxiety’

Do you feel anxious after a heavy night out? Healthista editor Olivia Hartland-Robbins spoke to Love Island star and A&E doctor Alex George on how to deal with and prevent hangover anxiety 

Incorporate turmeric into your diet with these 3 healthy recipes featured
Nutrition

Incorporate turmeric into your diet with these 3 healthy recipes

Professional footballer Thomas Hal Robson Kanu reveals 3 healthy recipes that will help you to incorporate turmeric into your diet 

4 ways you can change your relationship with exercise for the better FEATURED
Fitness

4 ways you can change your relationship with exercise for the better

Can't be bothered to exercise? Professional footballer Thomas Hal Robson-Kanu reveals 4 ways you can change your relationship with exercise for the better

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top