While some older women may never be able to do a complete pull-up on their own, you can still work towards doing an assisted version, which will still provide excellent strengthening benefits.
Let's go over the steps to know about being able to do a pull-up...
1. Start With Pull-Downs. First, you can begin your training with some lateral pull-downs. These will work similar muscle groups the pull-up works - only you'll be moving in the opposite direction.
Since you aren't supporting your bodyweight but rather whatever weight you select from the weight stack, you can easily customize these to your own skill level.
2. Work Your Biceps. In addition, make sure you are working your biceps to a large degree as well. The biceps along with your back muscles - the lats, will be the key muscles performing the action of the pull-up. If your biceps are weak, it may be harder to complete the exercise as you should.
Perform a number of bicep curl variations such as straight curls, hammer curls, concentration curls, and decline curls.
3. Get Into An Assisted Machine. Your next move after doing this training for a while, is to position yourself into an assisted pull-up machine. These are great as they'll take some of your bodyweight off your arms so you can successfully complete the pull-up.
Move to this as soon as possible. By doing so, you'll ensure you are working the muscles in the exact same movement pattern you will when you eventually do a free pull-up.
4. Try Different Grips. Finally, also consider using different grips when performing your pull-ups. For instance, you can use a reverse grip or a close grip. These will challenge the muscles in a different manner, ensuring you see steady strength gains.
5. Never Swing Your Legs. Finally, the last tip is to remember to never swing your legs upwards. Doing this will entirely take the stress off your muscles and will not count as a true pull-up.
If you want to reap the benefits the pull-up offers, use only your muscle force to do it.
There you have the key facts to remember as you work towards being able to complete a pull-up. Work hard - in a few weeks or months, you can achieve this goal.
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