🚨 Assisted Pull-Up
✅ Here’s how to do Pullups with proper form:
- ✅ Grab the pullup bar with your palms down (shoulder-width grip)
- ✅ Hang to the pullup-bar with straight arms and your legs off the floor
- ✅ Pull yourself up by pulling your elbows down to the floor
- ✅ Go all the way up until your chin passes the be bar
- ✅ Lower yourself until your arms are straight
The Pullup is an upper-body, compound exercise. Your back and arms pull your body up while your abs prevent your lower back from arching. You can emphasize your arms by gripping the bar with your palms facing up. These are Chinups and they’re effective for building bigger arms.
If you can’t do a single Pullup, try Chinups. Grip the bar with your palms facing up, this is easier. If you can’t do a Chinup either, do negatives. Jump up over the bar and lower yourself slowly. You can also use a resistance band or spotter to help you on the way up. But don’t use machines.
Pullups aren’t part of StrongLifts 5×5 by default. You don’t need them to get results. Some people want to emphasize their arms and have time for extra work. If so, add Chinups at the end of workout B. But stay focused on increasing your Squat. It matters most for getting results.
🚨 This is the definitive guide to proper form on Pullups. It also covers variations like Chinups.
✅ Hang on the pullup bar of your Power Rack to do Pullups. If it has no pullup bar, raise the uprights of your Power Rack or Squat Rack as high as you can. Then put the barbell in the uprights and hang from it to do Pullups. If you have no Power Rack, get a doorway pullup bar. Once you have a bar to hang from, follow these five simple steps to do Pullups with proper form.👇
- 🚨 Grab The Bar. Grip it about shoulder-width apart. Full grip with your palms down.
- 🚨 Hang. Raise your feet off the floor by bending your knees. Hang with straight arms.
- 🚨 Pull. Pull yourself up by pulling your elbows down to the floor. Keep your elbows close.
- 🚨 Pass The bar. Pull yourself all the way up until your chin passes the bar. Don’t do half reps.
- 🚨 Repeat. Lower yourself all the way down until your arms are straight. Breathe. Pullup again.
If you lack the strength to do one Pullup, do negatives. Get your chin over the bar by standing on the bench or the safety pins of your Power Rack. Lower yourself slowly and then jump up again for the next rep. You can also loop a resistance band around your leg to help you up. Or you can ask someone to help you by holding your legs. But don’t use assisted Pullup machines. The best way to get stronger at Pullups is to do Pullups.