You can do pull ups as an effective method for building strength and endurance. These can seem like extremely difficult exercises, but they are actually one of the best things that you can do for your upper body strength. However, most people hate doing them or simply lack the confidence to even try. There is good news! Even if you currently cannot even do a single pull up, these helpful tips will have you cranking them out before you know it!

What You Must Have:

A pull up bar. If you do not have one, there are plenty of them available for your doorway.

Determination! These exercises are pretty difficult. These are not most people’s favorite exercises to do, but it will be worth it once you begin to gain strength and endurance!

1. Give your upper body a good stretch. Rise up your arms straight and lean to one side. Place one hand in between your shoulder blades and pull on your elbow with the other hand. Do a few circles with your arms. Cross your arms over each other in front of your body and behind it. Before you begin hanging, do this for a couple minutes.

2. Do some measuring first. Place your arms on the bar shoulder width apart and hang from it. Measure and put a chair in front of you about a leg’s length away in order to give yourself some support.

3. After you are satisfied with your measurements, rest your feet on the chair in front of you and hang. This will take off some of your weight so you can learn without having to lift all of your own weight straight out of the gate.

4. Do your first rep. Take a breath when going up. You can bring the chair closer to you if this is too difficult, as it will take even more weight off.

5. Pull up straight and try to get your chin over the bar. Avoid jolting your body. You want to achieve a nice, fluid movement. Once you are up as high as you can go, hold your position for a moment and lower back down slowly. Do not just drop down real quick, or you could injure your shoulders.

6. Do as many reps of these as possible. This will help your body become used to the right technique. You can move the chair away and begin taking less weight off once you become more comfortable and stronger.

7. Once you have advance to 5 or 6 pull ups, go ahead and drop one of your legs. This will lead you into the traditional form of the exercise in which you have both of your legs hanging beneath you going straight towards the ground. At this point you will be lifting all of your weight. Continue to do more reps, and then start to do sets. If you do this process the right way, it will take several weeks to accomplish this pull ups routine.

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