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For women, pull-ups are a very difficult movement. Some media even say that women cannot do pull-ups. But what is certain is that pull-ups are really not a piece of cake. In fact, it is easier for men to do pull-ups than for women. The main differences are in upper body muscle strength and body fat distribution. Men tend to have more upper body muscle strength, while women tend to store more fat in their lower bodies, which distracts from the mechanics of movement.

But it’s absolutely impossible that women can’t do it. Additionally, if you avoid pull-ups, you're missing out on one of the best and most efficient upper-body exercises on the planet. With each movement, it strengthens and sculpts the muscles of the arms, shoulders, back and core, not only building muscles but also helping to boost metabolism and burn body fat.

A six-week training plan has been arranged to help you develop the muscle strength and confidence required to perform pull-ups, so that you can perform several pull-ups in a row. Are you ready?

Six-week pull-up plan

First, ditch the pulley machines and assisted pull-up machines. In order to master a true pull-up, you need to change your training into a challenging movement pattern. The four movements we mentioned not only practice suitable movement techniques, but also build the upper body vertical pull-up muscle strength. This part cannot be replaced by other movements. These movements also help increase your grip strength and exercise endurance, which means it feels easier to hold the horizontal bar.

This plan is divided into two phases, which are carried out three times a week, and the following training methods are carried out alternately:

Week 1~3 Plan

1.Fixed pull-ups

Perform 2 to 3 groups, holding each group for 5 to 20 seconds

2.Suspended pull-ups

Perform 2 to 3 groups, each group for 8 to 10 times

Week 4~6 Plan

1.Eccentric sit-ups

​Perform 2~4 groups, 4~6 times per group

2.Elastic rope assisted pull-ups

Perform 2 to 4 groups, each group for 5 to 8 times

So, the first week is "1, 2, 1", the second week is "2, 1, 2", and so on. It's critical to perform these movements at the beginning of your workout when your body is at its most energetic and strong.


The following are illustrations of these four pull-ups:

Action 1: Fixed pull-ups

There is no need to do pull-ups, just maintain the movement and stay on the horizontal bar. This will keep your muscles under tension, which will help you build muscle strength and familiarize yourself with the technique.

You can stand on a bench or a box to help you get closer to the bar, hold the bar behind your back, and then jump up so that your chest is close to the bar. Do your best to maintain the position. This will slowly extend from 5 seconds to 15 to 20 seconds. seconds.

​Action 2: Suspended pull-ups

This is very similar to a high-pull pulley, but has one major advantage: you are pulling up on your own, rather than pulling down like a high-pull pulley. This movement functions more like an actual pull-up and prepares you for the real thing. If you don’t understand, you can add WeChat: jirou5. There are related articles on it.

The preparation position is "Adjust the suspension trainer at your hand, then sit directly under it, put your feet straight on the ground, and grab the handle with your hands straight." Without tilting your back, bend your Pull your elbows up so that your upper chest is close to the handle. Then slowly return to the ready position and do this once.

Action 3: Eccentric sit-ups

During exercise, people are generally much stronger in the putting down (eccentric contraction) stage than in the lifting stage. Fall down slowly as slowly as possible. in the full range of activitiesDown, put your muscles in a cross-section state, helping you build the overall muscle strength required for pull-ups.

Stand on a bench or box, hold the bar behind your back, and then jump up so that your chin touches the bar. Then lower your body slowly as slowly as possible, allowing this process to last for 5 to 10 seconds. Once your arms are completely straight, jump back onto the bar and repeat.

Action 4: Elastic cord-assisted pull-ups

Don’t think this is the same as the assisted pull-up machines you see at the gym. The machine provides a fixed support (assistance) throughout your movements. But elastic cords only help at your weakest "point," which is when you're at the bottom and your arms are straight. As you pull your body up toward the bar, the support from the elastic cords is reduced, so you use more of your muscles.

Loop the band around the bar and around your knees, then hold the bar behind your back so your arms are completely straight. Then pull up. Slowly return to the original starting position and count once.