I search the forum about pull ups but i cant seem to find the answer in question.
Well question is... How to do pull ups as a beginner? I am about 165 pounds and it seems that shoulder or traps are weak and cant pull myself up for 3 reps... Yes it seems helpless and it thus feel helpless too.
I want to do pull ups so that I can make shoulder and traps bigger...
Well if you're doing that sort of movement, then you have two options I feel.
1. Use a Supinated Grip, where your Knuckles face the floor and keep the Hands level with the Shoulders.
2. Use a Pronated Grip, where your Knuckles face you and again, keep the Hands level with the Shoulders.
You could also try crossing the Legs around the shin area, so they're not hanging down too far into the path of gravity. Any reduction in the effects of gravity on the body, may be an assist, plus this technique should cut down any potential swinging forwards and backwards.
I always try to do one more rep than I have done the last time. When you can't do anymore, use a chair to assit. Always only use one foot on the chair and one foot under you, in case you fall. The further away the chair, the harder the pull-up. Work on getting 25-to30 pull-ups this way. When you can reach that number of reps. move the chair about 4 inches further away, next time. I put tape on the floor where the chair legs are supposed to go, so I can set it up for next time.
Hi, Broken_Myx. Well, pull-ups aren't exactly shoulder and trap movements. It is very easy to find some good exercises for shoulders and traps online, such as lateral raises and shrugs. But, pull-ups are a VERY good exercise, never-the-less, and will help, especially if they are challenging.
The thing is to build up slowly and gradually get better. If you have access to an assisted pull-up machine, that's ideal. That way you can do any number of reps to failure. If not, then as mentioned already, use a chair or something so that you can do at least 5 or 6 reps. On top of that, increase your cardio power through sprinting and jogging, you don't have to run for an hour or anything, just do it. A strong heart means more horse-power for your chins. Practice your pull-ups, or chins, every 2 to 3 days REGULARLY, but no more. Over time, you will see that you can do more and more! At your weight, you should be able to progress to doing many of them! Have fun.
