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Old 07-10-16, 12:36 PM  
at120
 
Join Date: Feb 2015
Start with step one of this progression and move on to step 10.

https://www.youtube.com/watch?v=brA8BYaj7YQ

Doing lots of arm work also helps.
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Old 07-10-16, 07:37 PM  
videofit
 
Join Date: Dec 2002
I bought a pull up bar a couple of years ago cuz my PT suggested it would unkink my back. So I basically just hung. Then over time I could hang longer; then I tensed up more to hold myself up; then would hop and hold for as long as possible a few times; started doing knee-ups for my abs.

Over time I've not only become stronger but my upper back, chest, shoulders, abs and arms look much better than years of weight work. I do have to be mindful of one wonkly shoulder though so don't push too hard at once. I have no plans to try full on pull ups (don't really care) but probably will just do it eventually as I get stronger, simply out of boredom.
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Old 07-10-16, 07:56 PM  
noodles
 
Join Date: Mar 2013
Location: Canada
I was taught to start doing "let downs" as opposed to pull-ups at first in order to learn how to engage the muscles properly. So I boost myself to the up position then slowly let myself down. After a few weeks I was finally able to do one pull up - yep only one was I was very proud of myself lol!
Jamie
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Old 07-10-16, 08:16 PM  
aktse
 
Join Date: Jan 2002
Although Lauren Brooks is known more for her kettlebell work, she also sells a paper workout for Pull Ups
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Old 07-10-16, 11:35 PM  
lreidgreen
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Join Date: Jul 2008
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Lauren Brooks' pull up program is $50. Sorry that is outrageous for a paper program that covers one move. I know there is a coupon code for $10 off but still.
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Old 07-11-16, 11:21 AM  
KarenP
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Join Date: Nov 2001
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Quote:
Originally Posted by noodles View Post
I was taught to start doing "let downs" as opposed to pull-ups at first in order to learn how to engage the muscles properly. So I boost myself to the up position then slowly let myself down. After a few weeks I was finally able to do one pull up - yep only one was I was very proud of myself lol!
Jamie
These are also called negative pull-ups. That's how I got mine as well.

Caution: you need some basic strength to do these. Some great advice given in this thread already about building up that strength. You should be strong enough to do a good bar hang before you attempt to do negatives. So pull-downs can help get you there.

I also recommend training with a chin-up grip (palms facing you). That adds more muscle into the lift (biceps).

Seriously training deadlifts will help get your shoulder girdle strong.
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