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    Default Advice on my first pull-up

    Hi,

    New here. I am 58 years old, female. I have been lifting dumbbells for quite a while but not seriously until last fall. I work out with mostly 12 lb DBs. I have a goal in 2017 to do a pull-up, something I have never done, not even in my younger days. I currently can dead hang for up to one minute on the pull-up bar. I am doing 5 negative pull-ups each workout day, managing to stay above or nearly above the bar for 5 seconds, and do a controlled decent. When I am dead hanging and try to initiate a pull-up I basically get nothing. I know I need to activate the lats but basically have no idea how to do that. While I can getting a bit stronger in the negatives & dead hangs, I am getting no where in initiating a pull-up. Any advice?

    Thank you

  2. #2
    M&S Elite Member Mike8888's Avatar
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    Hi Kim,

    You could try Inverted Rows to build your strength to get the pull ups down.

    https://www.muscleandstrength.com/ar...back-exercises

    Also, while you are dead hanging, do 3 or 4 sets of hanging knee raises to increase your core strength. When attempting a pull up, keep your core tight and that will help a lot.
    Last edited by Mike8888; 02-22-2017 at 12:08 AM.
    54 years old
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    Body Fat Percentage: 11%
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    Weight goal 190lbs at 12-15% BF

  3. #3
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    The easiest way to build up strength for a pull up is to get on a lat pulldown machine and build up some strength until you are ready

  4. #4
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    Hey There Kim

    The way i got my clients to progress towards a pull is very simple but not easy. Doing more exercises per week to building up the strength faster. Do a combination of assisted pull ups, negatives and inverted rows as you have been doing all in one workout but multiple times per week ideally 2-3 times. If you want to get it fast you have to put more effort towards it.

    8 negative pull ups 3 sets
    Do First 20 assisted pulls for 3 sets (decrease the assistance little by little weekly or bi weekly). At first after negatives you might need more assistance than when you are fresh.
    Finish of with either inverted rows or TRX Rows depending what equipment you have for 20 reps 3 sets.

    i'd say realistically if you do this and progress it every week 2-3 times a week in about 2-3 months you'll be doing pull ups. Hope this helps!

    Iosif

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    yeah I agree, lat pulldowns to build up your strength is the way to go

 

 

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