How to Learn Pull-Ups

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When learning to do pull-ups properly, you're always going to want to keep a few important things in mind. Learn pull-ups with help from a celebrity personal trainer in this free video clip.

Part of the Video Series: Professional Training Tips
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Video Transcript

Hello, my name is Robert Brace, Celebrity Fitness Trainer and Creator of The 28-Day Challenge - Total Body Transformation Fitness DVD and I'm here for eHow. What we're going to look at in this section is how to perform a pull-up. During a pull-up you're going to be using your back, your arms and always, always, always your core. One of the great ways to prepare for practicing the pull-up is doing an underhanded lat pull down. This works the back muscles you're going to work when you're doing the pull-up and the arm muscles you're going to work while you're doing the pull-up. Alright, here's how you do it. You get to the cable machine and you're going to do an underhanded lat pull down. The arms go underneath the bar, just like this. You're going to take a seat and you're going to keep the shoulder blades down and into your back. Okay. You're not going to let the shoulders ride up, you're going to keep from all the way down, abs nice and tight, you pull your arms in so the bar goes right up across your chest, top of your chest and your sternum. So, the arms go up, you, it's really important that you keep those shoulder blades down and you pull the bar right down to the top of the sternum, abs nice and tight. One more. Arms all the way down, shoulder blades down, right to the top of the sternum. This essentially is the motion you're gong to be using while you're doing a pull-up. So, now over here, I'm going to show you how to get started on the actual pull-up. Okay, so, when you're performing an actual pull-up, what you're going to need is you're going to need an elevated bar like this. The first step is you can actually use a bench when you're starting to gain your strength. You stand up onto the bench and just as you took an underhand stance when you do your lat pull down, you take an underhand stance right here at the bar. Now, to support yourself, you can keep one foot on the bench. You take your body weight down so that your arms are absolutely straight. You can cross your feet behind. And you essentially want to do the same thing, keep your shoulder blades down and pull your chest right up to the bar. If you can't go all the way without taking your feet off the bench, then you go as far as you can keeping your front foot on the bench. That's one of the ways to practice a pull-up. And then when you get more advanced, you can go the whole way. You keep your arms underneath, cross your legs behind and pull-up; getting the chest, all the way up. That's how to practice a pull-up. My name is Robert Brace, Creator of The 28-Day Challenge -Total Body Transformation System, which you can get at and I'm here for eHow.


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