Pull-ups on the horizontal bar for girls. How to learn to do pull-ups on a horizontal bar from scratch at home. If you have a wall bars...

Smart girls involved in sports cannot agree with the opinion that doing pull-ups on the horizontal bar is only a man’s exercise. It seems that we all know from childhood how to pull ourselves up. Pull-ups with a wide or narrow grip - we all know this, but... we can’t do it. If you're still taking the seventh route around the bar, it's time to realize that pull-ups are a great addition to your workout. But there are a couple of nuances that are worth considering. Teach This will tell you everything girls need to know about this exercise.

Show all

There is no secret to pulling up!

Svetlana Konegen, a journalist, said: “And immediately shock!” It's shock. Because there are no secrets in the technique of learning to pull up. All beginners (no matter a guy or a girl) who have never done a pull-up will begin their training with auxiliary exercises that will help strengthen different muscle groups. Exercising on the horizontal bar simultaneously involves several muscle groups that need to be prepared in advance. Here are a couple of effective but simple exercises:

boat

During pull-ups, the back takes on a lot of load. This exercise will strengthen your back muscles. You will need a towel and a gymnastics mat.

1. Lie on your stomach.
2. Bend your knees and clasp them with your hands.
3. In this position, try to swing as much as possible.
4. Do three sets of about 20 repetitions.

Strengthening your wrists

Try to hang on the bar for a minute. Almost all girls' wrists are not particularly strong. That's why it's helpful to just hang for as long as you can. 15 seconds is enough to start, but gradually add until you reach 60 seconds. Then you can increase the load, take weights on your belt weighing 1-2 kilograms. Efficiency will immediately increase.

First attempts on the horizontal bar

When a trainer is asked “How can a girl learn to do pull-ups in a week?”, he explains that not everything is so simple. Have you missed the bar for many years, and now you want to catch up in a week?

Almost all beginners learn to do pull-ups with a reverse grip. That is, slowly lower yourself down, extending your arms from the top point of the pull-up. Sometimes girls have problems because the triceps are less developed than the biceps. Therefore, in the beginning, it’s enough to do four sets of four times. This is quite enough to strengthen your muscles in the first week. Some people make the exercise more difficult by doing this exercise with a narrow grip. Initially, you should focus not on speed, but on technique. And you don’t need unnecessary stress at first.

If you have a wall bars...

If you have this simulator in the gym or at home, then that’s great. You can do another effective exercise.

1. Place your feet on the bottom bar.
2. Place your palms on the top bar and extend your arms.
3. Do 20-25 horizontal pull-ups.

When performing this exercise, you need to stretch your chin towards the wall bars. This is not as simple an exercise as you think. If you've done a couple of approaches 20-25 times, and are not tired, then you can safely increase the load 2-3 times.

Stuart McRobert, a professional bodybuilder, wrote in one of his books that each person has their own athletic potential. And it's limited. Hit the horizontal bar regularly and on the third day you will see that progress is being made, but not as quickly as it is described in sports magazines. There is, of course, the possibility that in the first month you will progress quite quickly, but then you will have to fight hard for each new achievement.

Girls, as a rule, can learn to do pull-ups five times in a month. And then you can switch to a narrow or wide grip. Although it is quite enough to do it with a reverse grip, just gradually increase the number of repetitions and approaches. But you shouldn’t believe claims that in a couple of months you will reach the bar of forty pull-ups. But girls have no need for such feats. Think about your health, and the Olympians will set records.

Traditional version of pull-ups. It is considered one of the least traumatic. Therefore, be sure to include it in your set of exercises for the back muscles.

Back muscles
Forearm flexors

Technique:

Grab the bar with an overhand grip equal to shoulder width.
Pull yourself up, squeezing your shoulder blades and trying to touch the bar with your upper chest.
At the lowest point, to better stretch your back muscles, fully straighten your arms.

In this embodiment, the maximum load falls on the arm muscles, namely the biceps. Therefore, in addition to overhand grip pull-ups, always do 3-4 sets of this exercise so that your arms are always in good physical shape.

Latissimus dorsi muscles
Biceps

Technique:

Grab the bar with an underhand grip equal to shoulder width.
Hang with your back slightly arched and your legs crossed.
Pull yourself up. At the very beginning of the movement, focus on moving your shoulders back and down.
At the top point, the head should proudly rise above the bar.

We believe that this option is the most useful for training the back muscles. Unlike other types of pull-ups, in this exercise the biceps plays the smallest role and due to this, the back muscles receive maximum load.

Paired round
Top of the lats
Trapezius muscles

Technique:

Grasp the bar with an overhand grip much wider than your shoulders.
Without straining your biceps and squeezing your shoulder blades, pull yourself up, trying to touch the bar with your upper chest.
Arch your back and look straight up.
Pause for a second at the top point and return to the starting position.

Today we will tell you how to learn how to do pull-ups on the horizontal bar, if you are completely “zero” in this matter. The recommendations are suitable for both girls and men.

Features of the exercise

Before performing pull-ups, you need to find out what variations of the exercise there are and what muscles it uses. First, let's look at the types of grip.

If you do pull-ups with a close or wide grip, try to touch the bar with your chest.

If you pull up with a reverse grip, then pull your shoulders back and bring your shoulder blades together.

Pull-ups are contraindicated people who have problems with joints and bones, muscle sprains and ligaments. The exercise is dangerous for scoliosis and other diseases of the spine, for example, protrusion, hernia. People with osteochondrosis are also at risk. However, it is worth noting that pull-ups have a beneficial effect on the spine, making it healthy and more resilient.

How to learn to do pull-ups from scratch

Everyone interprets the concept of “from scratch” in their own way. Some people mean “zero” at least 5 pull-ups, while others mean the inability to do them at all. If you belong to the second type of people, then first you should resort to the negative version of the exercise.

Using a chair, take a position on the horizontal bar as if you had already pulled yourself up, that is, bend your arms at the elbow joint, keep your chin on the bar. Hold this position for thirty seconds, then slowly lower yourself. Repeat this exercise ten times. Over time, try to do full pull-ups.

This technique will allow both boys and girls to quickly learn how to do pull-ups on the horizontal bar at home.

If after a certain period you still find it difficult to do at least 1-2 pull-ups, then ask a friend to help you. Or use an elastic band.

What prevents you from doing the exercise?

The most common reasons are as follows.

Excess weight. Excess kilograms can prevent even a physically fit person from pulling up, so it makes sense to first lose weight and only then grab the horizontal bar.
General muscle weakness. Read below on how to prepare them for new loads.
Incorrect technique. If you do the exercise incorrectly, the muscles will grow unevenly, which can lead to difficulties in the future.

Weak back muscles: what to do?

When pull-ups fail, you should resort to another method - strengthening your back muscles with the help of special exercises. The most effective ones are presented below.

Pulldown of a vertical block to the chest.
Pull of a vertical block behind the head.
Bent-over row of the barbell to the waist (it is important that there is a deflection in the lumbar region, more details).
Bent-over dumbbell row (as in the previous exercise, bend your lower back slightly).
Deadlift.
Hyperextension exercise.
Exercise "boat". Lying on your stomach, raise your closed legs and arms and rock.

During one workout, do only a few exercises 10 times in 2-3 approaches. There is no need to try to do everything, especially if the body is not prepared.

Pull-up trainer

Some gyms have an interesting machine that helps you lift your body. It is presented in the attached video. It is worth noting here the fact that some people get so used to it that they cannot do even ten pull-ups on their own. A clear example of this is presented, again, in the video.

Correct technique for performing pull-ups

The first, most important rule is. As you exhale, bend your arms, and as you inhale, straighten them.
Do not swing or use inertia.
Always complete the exercise, that is, keep your chin above the bar.
Do not make sudden movements, lower and rise smoothly.
Do not twist your spine, keep your body strictly vertical.
The slower you perform the exercise, the better the muscles are worked.

My own observations/thoughts about pull-ups (applies mainly to girls). Quite obvious things, but can be useful.

1. They say that only 5% of women can do pull-ups. It's simple, 95% of it is simply not necessary - other interests in sports or in life in general. The only limitation is excess weight. Your body type also matters. If specifically for women (hips wider than shoulders), it will take more time and work.

2. Hard exercise for girls. It is better not to set a specific deadline. It might happen in a couple of months, or maybe in six months. But it will work out 100% if pull-ups are your priority.

3. Australian pull-ups prepare the muscles for regular pull-ups, but not the head. As soon as something starts to work out in the vertical plane (negative, partial, pull-ups with an elastic band), it’s better to move the Australian pull-ups to the end of the workout, and in the meantime, use fresh energy to do what you can do on the horizontal bar.

4. The key point is crossing the right angle at the elbows. Then it’s just an increase in amplitude, things will go faster and more fun.

5. Rubber loops are very good helpers. The elastic band allows you to fully feel the movement, understand what and how to include at a particular moment, this helps in the transition from elastic pull-ups to independent ones.

6. Elastic is a rather insidious thing. With its help, do things that the body is not yet ready for, primarily ligaments. You can get injured, or rather get accumulated injury. All you have to do is listen to your body’s signals.

7. By choice of elastic band. Two main options - And . The numbers in parentheses indicate the resistance force of the loop at different stretches. The first is 50 cm, the second is 150 cm.

Green - 100% guarantee of pull-ups for a more or less trained girl. But there may be problems with getting into the loop; it is very tight, and there may not be enough strength to pull it back to the level where you can put your foot down. It’s better to look for a place where you can climb into the loop from above (wall bars + horizontal bar design).

The downside may be that you outgrow it quite quickly; it does too much for you. Ways to reduce support are to stand in the loop with two feet, one foot, two knees, then one knee.

The purple one gives much less support, it is possible that you won’t be able to pull yourself up right away; shortening the loop will help here - two or three turns around the crossbar before threading the long part into the short one. Then remove the additional revolutions, and then, as in the case of the green one - two legs, one leg, etc.
The downside is disappointment at the first unsuccessful pull-up attempts.

8. Amplitude. There was a mistake when transitioning from rubber band pull-ups to independent ones - incomplete straightening of the arms below. If it weren't for the video, I would not have understood sooner.

9. Statics to help. Statics helps - fixation on the arms bent at the elbows on a horizontal bar or under a low crossbar. Several approaches for maximum time at the end of the workout, before the cool-down.

If you are a girl, reading this article, want to learn how to do pull-ups, but you still have questions, then be sure to write them in the comments. We will try to help!

Traditional version of pull-ups. It is considered one of the least traumatic. Therefore, be sure to include it in your set of exercises for the back muscles.

Back muscles
Forearm flexors

Technique:

Grab the bar with an overhand grip equal to shoulder width.
Pull yourself up, squeezing your shoulder blades and trying to touch the bar with your upper chest.
At the lowest point, to better stretch your back muscles, fully straighten your arms.

Latissimus dorsi muscles
Biceps

Technique:

Grab the bar with an underhand grip equal to shoulder width.
Hang with your back slightly arched and your legs crossed.
Pull yourself up. At the very beginning of the movement, focus on moving your shoulders back and down.
At the top point, the head should proudly rise above the bar.

Paired round
Top of the lats
Trapezius muscles

Technique:

Grasp the bar with an overhand grip much wider than your shoulders.
Without straining your biceps and squeezing your shoulder blades, pull yourself up, trying to touch the bar with your upper chest.
Arch your back and look straight up.
Pause for a second at the top point and return to the starting position.