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How to Make Your Pull Ups Easier


Tips to make your back stronger

These 3 exercises will strengthen your back making your pull ups easier

Do you have pull up goals?

Fitness is a big part of living lean. You should have some strength goals to make your workouts more fun and keep you motivated. For a lot of women pull-ups are a big goal. Unfortunately this is one of the hardest exercises for women. We aren’t typically as strong in our upper body as men are. But that doesn’t mean you can’t do them, and it definitely doesn’t mean you shouldn’t try. I first learned to do pull-ups about 8 years ago and I’m so glad I did. Pull ups are the most empowering exercise I’ve ever learned to do. Now I can do up to 10 or 11 in a row!

Move number 1 is a kneeling pull down. I like these better than seated pull down for the goal of pull ups because it puts your body in a more realistic position for pull ups. You’ll learn to keep your hips straight instead of hinging at the hip flexor. You can use a rope attachment like I’m showing here or even better a straight bar attachment if you have it. Kneel on some sort of padding or floor mat to cushion your knees and make sure the cable handle is high enough that your arms are all the way straight before you begin the exercise. Pull downward with your elbow nice and wide, flex your back muscles, and do up to 15 reps per set. If you can do more than 15 reps then increase the weight. You should eventually work up to a weight that’s so challenging you can’t get more than 10 reps. I recommend at least 3 sets of these, and up to 5.


Move number 2 is “Negatives”. You will need a pull up bar and a bench high enough that your elbows can reach the bar. You’ll use your legs and jump to the top, hold it there, with your chin over the bar then slowly guide yourself down to the bottom taking about 10 seconds to reach the very bottom, then carefully replace your feet and go for the next one. Do as many as you can until exhaustion

Move number 3 is band assisted pull ups. Use a very thick rubber band and loop it around the pull up bar directly in the middle of where you place your grip. Put one of your knees into the band and press down. Take your shoulder width (or wider) grip and put all your body weight onto the band. Tuck your other foot up underneath the banded foot. Start your pull ups making sure to slowly control the way down and go full range of motion. Do about 10-15 of these and repeat for at least 3 sets.

I know these exercises are going to help you achieve your pull up goals, so keep me updated and share your progress as it comes along.

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Thanks for your comments, & KEEP! Living Lean!

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