Скачать или смотреть How to QUICKLY increase your pull ups!

How many pullups can you do? If you currently can’t do more than 4 in a row, try these two exercises to quickly build up your strength and see rapid improvement in your pull up game!



The first exercise is the inverted row. This allows you to manipulate your body position so that you can pull your body weight just as you would in a normal pullup, but your body won’t have to fight as hard against gravity. Keep your core engaged, glutes squeezed, and legs straight, and pull with your elbows to bring your chest toward the bar. As you get stronger, lower the rowing angle to make the move more difficult until you get completely horizontal.


The second exercise takes advantage of the fact that you have considerably more strength during the downward phase of the pull-up as opposed to the way up. To perform it, use a box to assist yourself up to the top part of the pullup. Hold for a few seconds, and then lower your body as slowly as possible, stopping in the most difficult spots where you are the weakest. Work towards a 5 second hold at the top and another 5 seconds on the way down.


Throw a few sets of each of these into your back workouts and you’ll quickly see your pull-up strength improve. Let me know how it goes and give me a follow for more tips just like this!