Build Your Back This New Year With Pull Ups

Build Your Back This New Year With Pull Ups

As the New Year arrives, interest in fitness is at an all-time high. However, while many people have good intentions when setting their fitness themed New Year’s resolutions, very few people actually achieve them. The reason for this is that they decide that they want to get fit but don’t learn how to get there.

 

 

In this article I’m going to be helping you avoid this common mistake by showing you how to improve your fitness using pull ups. I’ll be discussing what’s so great about pull ups and then demonstrating how flexible they are as a fitness tool by listing a range of pull up variations and pull up workouts.

Why Pull Ups?

There are hundreds of exercises out there which can be used to target your back and biceps. However, pull ups have a number of advantages over these other exercises which I have listed below:

1) They Require Minimal Equipment

Unlike bicep curls (which require a set of dumbbells) or lateral pull downs (which require a mult-gym or a lateral pull down machine), pull ups require just a pull up bar or a sturdy frame that can hold your weight (such as a climbing frame at your local park, a thick door frame or a tree with strong branches).

2) They’re Flexible

By adjusting the position of your hands and the width of your shoulders, you can target a range of different muscle groups when doing pull ups. Having your palms facing away from you and widening your grip places more emphasis on your back while having them facing towards you and narrowing your grip places more emphasis on your biceps.

3) They’re Suitable For People Of All Fitness Levels

 No matter how fit or unfit you are, pull ups are always challenging. If you’re just getting started on your fitness journey, performing a small number of pull ups will give you quite a workout. However, as your fitness improves, you can increase the number of pull ups you perform each set and add extra resistance by wearing a weighted vest to ensure that they’re still challenging.

 

Pull Up Variations

As mentioned above, pull ups are suitable for people of all fitness levels. However, if you’re just getting started and finding them very difficult or you’re getting to the point where they’re becoming too easy, give one of the pull up variations below a try:

 

1) Beginner Variation – Assisted Pull Ups

 If you’re really struggling with pull ups, this variation will give you the support you need until you’re strong enough to perform unassisted pull ups. Simply find a partner, get them to hold your legs while you do pull ups and ask them to give you a lift where needed in order to complete the pull ups.

Click Here For A Video Demonstration Of Assisted Pull Ups

2) Intermediate Variation – Weighted Pull Ups

If you can perform 20+ pull ups with ease and you don’t want to do endless repetitions, this is the perfect pull up variation for you. To perform this variation, you’ll need either a weighted vest or a rucksack with some weights in it. Then simply do your pull ups as normal and the added resistance will make them much more challenging.

 


 

Click Here For A Video Demonstration Of Weighted Pull Ups

 

 

3) Advanced Variation – Muscle Ups

 If you think you’re a pull up pro and fancy a real challenge, give muscle ups a try. Muscle ups start off like a regular pull up but instead of stopping at chin height, you push your entire body up above the bar, so they end up being much more challenging.

 

Click Here For A Video Demonstration Of Muscle Ups

 

Pull Up Workouts

 Since pull ups don’t require any equipment, you can easily mix them up with other exercises to create an effective workout that helps you achieve your fitness themed New Year’s resolutions. However, if you’re stuck for ideas, here are three workouts to get you started:

Workout 1 – Upper Body Pull Up Workout

  1. Perform one pull up or any of the pull up variations listed above.
  2. Let go of the bar, drop to the floor and bend your knees.
  3. Put your hands on the floor beside your feet, kick your legs out behind you and assume the push up position.
  4. Perform one push up.
  5. Kick your legs back in and stand up straight.
  6. Repeat steps 1-5 for as many repetitions as you desire.

 

Workout 2 – Pull Up Cardio Workout

  1. Perform one pull up or any of the pull up variations listed above.
  2. Let go of the bar and drop to the floor.
  3. Perform 10 jumping jacks.
  4. Repeat steps 1-3 for as many repetitions as you desire.

 

Workout 3 – Full Body Pull Up Workout

  1. Perform one pull up or any of the pull up variations listed above.
  2. Let go of the bar and drop to the floor.
  3. Bend your knees, keep your back straight and lower your body down until your butt is parallel to your knees.
  4. Once your butt is parallel to your knees, raise yourself back up and stand up straight.
  5. Repeat steps 1-4 for as many repetitions as you desire.


I hope this article helps you make this the New Year where you finally achieve all your fitness goals. By incorporating pull ups into your workout routine this New Year, you can build up your back and biceps. From there, you can then create a range of effective workouts based around pull ups without buying any expensive equipment or investing in a gym membership. So if you don’t own one already, go buy a pull up bar, get practicing and make this your fittest New Year to date.

 

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