If you haven’t read our other posts about how to develop the strength to do full body weight pulls, than you need to read (or watch the videos) prior to reading this post.
It’s not that we don’t want you to learn how to do pull ups, rather, we want you to build the necessary strength to actually do the pull ups, correctly.
Now, mind you, when you're doing a full pull up, you have no band here, all right?
Grip strength has to have been improved, and can be done by simply hanging on a bar until your grip gives out.
When you're doing pull ups, you want full extension of your elbows whenever you're at the bottom, no kipping style pull ups.
Because you're using momentum and so momentum is going to be your, it's going to be good for you if you're doing full pull ups.
A full dead man hang pull up is the best way to improve those back muscles, including your lats, rhomboids, traps, as well as your biceps.
First things is to grab onto the bar, and hang with your elbows fully extended.
Pull yourself up with your chin going to the bar and then let yourself back down in a controlled motion.
You’ll repeat that as many times as you can until your muscles no longer allow you to pull yourself up.
The positioning of your hands can either be palm forward, which is a pull up or palms backwards, which is a chin up.
Both are fine and both are going to be using different muscles as well too. It's really your choice.
It doesn't really matter which grip you choose, but if you follow these steps on trying to improve your pull ups, you're going to get stronger and better overall.
For males, your goal should be anywhere from 5 to 10 unassisted, body weight pull ups.
For females, anywhere from 1 to 5 unassisted body weight pull ups.
If you can do that, your strength is really, really improving and that's the best way to get your pull ups done.