How to Do 20 Pull-ups

Perform a pull-up on an exercise bar.

Pull-ups are a challenging form of exercise as the arms must carry and lift the entire weight of the body. The exercise uses muscles in the back, biceps and forearms so these are all areas to focus on with the aim of eventually performing 20 repetitions. There are a number of ways of strengthening the essential areas and of practicing by using the exercise bar. In order to progress the individual should practice the recommended exercises at least three times a week.

Things You'll Need

• Exercise bar
• Dumbbells

Instructions

1. Strengthen the arms by doing sets of bicep curls regularly. Hold a dumbbell in each hand with the palms facing upward. Begin by standing with the arms bent and the dumbbells held against the shoulders. Slowly lower the dumbbells by unfolding each arm until it is completely straight, the dumbbells held alongside the waist with the palms still facing upward. Slowly lift each dumbbell back up to the starting position and repeat. Begin with ten repetitions and increase as the biceps become stronger, and if possible progress to heavier dumbbells.

2. Do regular cardiovascular activities such as running, cycling and swimming if it is necessary to lose weight in order to perform a pull-up. An exercise period should last from 30 to 60 minutes to be effective.

3. Practice holding your own body weight with your arms by first attempting negative pull-ups. Begin in a standing position with both hands gripping the bar shoulder width apart. Ask a friend to push you upward until your chin is over the bar. From this point ask the friend to let go and slowly lower the body downward. Hold the legs off the ground for five seconds. This action will condition the arms to be able to hold the weight of the body.

4. Attempt a pull-up once the arms are strong enough to hold the weight of the body. Grip the exercise bar with the hands shoulder width apart. Slowly lift the body until the chin is above the bar before lowering back down slowly. Begin by resting between each pull-up, and as the body strengthens, perform multiple pull-ups without allowing the feet to touch the floor. Continue to practice and build up the arms until it is possible to perform 20 pull-ups in a single session.

References

• Military Fitness: Tips For Better Pull-ups