Strength for Pull-ups

Question:


Hello,  I am a 6'1" guy who weighs 202 pounds and is 20% body fat.

I currently am far out of shape from what I normally am.  Still, I have never been able to do a wide-grip pull-up.

Do you have any suggestions as to how I could strengthen those specific muscles that allow you to do a pull-up?

Apart from wide-grip lat pull-downs, are there many other exercises I could do?

Answered by:
Matt Hines, ACSM-HFS

Matt Hines Online Personal Training

Concentrate on strengthening your lats and your biceps since these are the main muscles used for a pull up. 

Specifically, I would concentrate on exercises that mimic the motion of a wide grip pull up.  So, aside from wide grip pull downs,

I would also incorporate the assisted pull up machine, assisted pull ups on bar (with a spotter or some form of self assisted spot,  jumping pull-ups, pull up negatives, and rack chins.  

If you work your back more than once a week make sure you are getting enough recovery time (up to 72 hours for high volume workouts) so that you can go into each back workout fresh. 

Finally, if you want optimal results, you need to make sure your nutrition is in place. 

The right types of foods will not only fuel your workouts, but help with muscle recovery.  Best of luck to you!  

 

 

 

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