If you’re struggling to perform pull-ups the traditional way, here are 4 alternative ways to do pull-ups, shared by celebrity fitness trainer Yasmin Karachiwala.
Pull-ups are a full-body exercise that involves lifting yourself up onto a bar. This may seem easy to do when you see someone else performing it, but it’s not really the easiest. It is difficult for most people to succeed, but it is not impossible to learn. If you’re having trouble getting a perfect pull-up, don’t worry! Fitness expert Yasmin Karachiwala explains how to do pull-ups successfully with a few simple tips! Here’s how to perform a pull-up to avoid problems.
What is a pull-up?
A pull-up is a type of strength training exercise that primarily targets the muscles of the upper body, particularly the back, arms, and shoulders. This requires pulling your body up from a hanging position until your chin reaches the level of the pull-up bar.
What are the benefits of doing pull-ups?
Here are the health benefits of pull-ups you should know:
- Pull-ups are one of the best exercises that help strengthen the back muscles.
- You work your forearms and shoulders when you perform pull-ups, which helps strengthen your arms and shoulders.
- Pull-ups also help improve grip strength, which helps you perform daily tasks such as carrying objects, exercising, etc.
- When you perform a pull-up, you lift your entire body, which contributes to your body strength and improves your overall health, according to a study published in Current Sports Medicine Reports.
- A study published in the American Journal of Lifestyle Medicine found that strength and resistance training can help improve anxiety, improve cognitive function, reduce the risk of depression, and improve self-esteem.
4 alternative ways to perform a pullup
Here’s a step-by-step guide to doing pull-ups the right way, according to Yasmin Karachiwala!
Watch the video right here!
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1. Inverted lines
- Stand in front of the Smith machine and place the bar at waist height.
- Grab the bar and lie down looking at the ceiling. Extend your arms so that your body is suspended.
- Tighten your core and glutes to keep your body in a straight line from torso to feet.
- Now stand up keeping your body straight.
- Pause for a second before returning to the starting position with your arms fully extended.
- You can do 3 sets of 15 repetitions.
2. Scapular pull-up
- Grip the bar with your hands slightly wider than shoulder-width apart. Make sure your body is free and your arms are fully extended.
- Now focus on pulling your shoulder blades down and back without bending your elbows.
- Lift your chest toward the bar and keep your arms straight as you engage your shoulder blades.
- Release tension in your shoulder blades and lower your body to the starting position.
- Do 3 sets of 15 repetitions to complete the exercise.
3. Assisted strip extraction
- Take a resistance band, attach one end of the band to the top of a pull-up bar, and wrap the other end around the feet.
- Stand directly under the pull-up bar and hold the bar slightly wider than shoulder-width apart. Fully extend your arms and let your body hang freely.
- Now begin to stand up by pulling your shoulder blades down and back.
- Keep your core engaged as you do the exercise.
- You should pull your chin slightly above the bar, keeping your chair raised and your shoulder down throughout the movement.
- Now lower yourself to the starting position by fully extending your arms.
- Do the desired repetitions, maintaining control and good form throughout the exercise.
4. Negative pull-up
- Use a step or small table to reach the pull-up bar where your chin is above the bar.
- Grip the bar in an overhand position with your arms shoulder-width apart.
- Lower your body toward the floor in a controlled manner while focusing on engaging your muscles, especially your back and arms.
- Lower yourself until your arms are fully extended. Avoid sudden jerks and keep your back straight.
- Slowly lower yourself down and start again by stepping on the table and repeating the movement.
- Do as many reps as possible so you can do them in one set. You can do 3 sets of this exercise.
Trying these methods will help you perform a pull-up in a different way if the traditional method doesn’t work for you!
About the Author
Arushi Bidhuri is a journalist with 7 years of experience writing, editing and conceptualizing story ideas across different genres including health & wellness, lifestyle, politics, beauty, fashion, etc. Arushi has strong industry connections that help her write concise and original stories, as she believes in working towards writing works that can enlighten people. …Learn more
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