How to Do More Pullups

Perhaps one of the toughest body-weight exercises is the pull up. You have to be able to lift your entire body weight by hanging on a bar and pulling yourself up until your chin is even with the bar. For the average person, more than a few pull ups are a tall order. Here’s some ways that can help you do more pull ups.

Instructions

Difficulty: Challenging

1. Start by doing half the number of pull ups you can ordinarily do. For instance, if your maximum number is eight, do four pull ups. Rest 30 seconds, then do three pull ups. After you have done one, rest 30 seconds, then do one again and work your way back up to four, resting 30 seconds between each set.
2. Perform the workout in step one twice each week. After each week, add one to the starting number of repetitions (using the example above, after one week start with nine pull ups). When your maximum is reached, tie a light weight to your waist and start the whole process over again.
3. Set a goal to do one more pull up than you did the day before. If you start by doing two pull ups, do three the next day. Add one pull up every day and before you know it you'll be doing more pull ups than you ever have.
4. Break down the total number of pull ups into smaller sets of less repetitions. For example, if you are striving to do a total of 20 pull ups, don't try to do them all at once or in two sets of ten each. Break it down into smaller increments. Do ten sets of one repetition each, followed by five sets of two repetitions each.
5. Add negative-only pull ups to your routine. You will be able to do more repetitions on the negative portion of the pull up (lowering yourself) than you will pulling yourself up. Stand on a chair, start with your chin level with the bar and slowly lower yourself. Do a few negative pull ups after each set of full pull ups.

Tips & Warnings

• Do some upper-body strengthening exercises like biceps curls and lat pulldowns to build the muscles used while doing pull ups.
• Do assisted pull ups. Sit on the floor and grasp a bar and lift only your upper body in a pull up. You will be lifting about half the weight you would by doing ordinary pull ups. Do as many repetitions of these as you can before starting to add repetitions to ordinary pull ups.