How to learn how to do pull-ups in 30 days? Instructions for beginners from a fitness blogger

Do you look with envy at those who can effortlessly pull themselves up on the bar, and even with additional weight? Do you think you will never be able to do that? Maybe we can convince you otherwise!

Alexey Stolyarov, a participant of the country’s most massive multi-sport festival SN PRO EXPO FORUM, founder of a fitness clothing brand, top sports blogger, has broken down the exercises and shared the flyhacks on how to wake up your muscles and learn to pull up.

“My personal record in pull-ups is 34 times. That was the maximum when I was in shape. Now it’s about 26-27 times. I train pull-ups very rarely because I’m preparing for the bench press.”

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4 exercises that will help you learn to do pull-ups

There is a lot of information on this topic on the Internet, but it is a challenge for a beginner to understand it. That’s why we offer you four of the simplest and most effective exercises, according to Alexey.

First – pull-ups in horizontal hanging, on a low bar. We find parallel bars in the yard, which will be at chest level. Grab them from below and position yourself at an angle: stretch out in full height, legs go forward, you get an angle of about 45 degrees. Hang on the arms, keeping the position practically lying down, as the feet are on the ground and the shoulders are on the weight. Pull up to the bar so that it touches the bottom of the chest.

The second exercise is pull-ups with a rubber band or with the help of a partner. We do 4 approaches of 7-10 times with a rubber band, then remove it and try to pull up on our own. If you train regularly with a rubber band for 30 days, you can reach 5-7 times of independent full-fledged pull-ups.

After you are tired with your own weight, put on the rubber band, or go to the gravitron – this is the third exercise-helper.

Gravitron – equipment that looks like a pull-up machine and bars at the same time. It is designed to strengthen almost all muscle groups of the upper body: back, chest, arms, shoulder girdle, abdomen.

The fourth exercise is the upper block in the gym. In the simulator we pull the handle to the chest, after the whole workout we fatigue the back muscles even more. We do 4 approaches 10-12 times.

How to learn to do pull-ups in 30 days?

To increase the number of pull-ups, you need to work “ladder”, as well as train the grip in different ways. For example, if we can pull up 10 times, we do 70% of our maximum – 7 times. It turns out from 1 to 7 and from 7 to 1 in “ladder”.

What does “ladder” mean?

You do one pull-up, then rest for 30 seconds. In the next approach you did two times, rest again, then three times, rest and so on up to seven times (if your maximum is 10). Then “reverse ladder” from seven to one.

Another option is 3-4 approaches of seven times with a complete rest of 1-2 minutes.

We train the grip – first 4 approaches of 10 times with a wide straight grip, also 4 approaches of 10 times with a narrow reverse grip, then with a straight narrow and reverse wide.

We train once every two days and you will see the progress!