Struggling to do pull-ups? Yasmin Karachiwala shares 4 ways to master it

If you find it difficult to perform pull-ups the traditional way, here are 4 alternative ways to do a pull-up as shared by celebrity fitness trainer Yasmin Karachiwala.

Pull-ups are a full-body exercise that involves pulling yourself up a bar. They may look easy to do when you see someone else performing it, but it isnโ€™t exactly the easiest. It is difficult for most people to perform, but it is not impossible to learn. If you are someone struggling for that perfect pull-up, fret not! Fitness expert Yasmin Karachiwala explains how you can ace the pull-up with some simple hacks! Hereโ€™s how you can do a pull-up successfully to avoid problems.

What is a pull-up?

A pull-up is a type of strength training exercise that primarily targets the muscles in the upper body, particularly the back, arms, and shoulders. It requires pulling your body upward from a hanging position until your chin reaches the level of the pull-up bar.

Pull-up is a good upper body strength. Image courtesy: Adobe stock

What are the benefits of doing pullups?

Here are the health benefits of doing pull-ups you should know:

  • Pullups are one of the best exercises that help strengthen the back muscles.
  • You work the forearms and shoulders when you perform pull-ups, which helps strengthen your arms and shoulders.
  • Pullups also help improve grip strength, which helps you perform daily tasks such as carrying things, exercising, and more.
  • When you perform a pullup, you lift your entire body, which helps your body strength and improves overall health, according to a study published in Current Sports Medicine Reports.
  • A study published in the American Journal of Lifestyle Medicine found that strength training and resistance training can help improve anxiety, improve cognitive function, reduce depression risk, and improve self-esteem.

4 alternate ways to perform a pullup

Here is a step-by-step guide to a pull-up the right way, according to Yasmin Karachiwala!

Check out the video right here!

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1. Inverted rows

  • Stand in front of the Smith machine and set the bar at waist height.
  • Grab the bar and lie down while looking at the ceiling. Extend your arms in a way that your body is suspended.
  • Tighten your core and glutes to keep your body in a straight line from your torso to your feet.
  • Now, pull yourself up keeping your body straight.
  • Pause for a second before going back to the initial position, with your arms fully extended.
  • You can do 3 sets of 15 repetitions.

2. Scapular pull-up

  • Grab the bar with your hands slightly wider than shoulder-width apart. Ensure your body is hanging free and your arms fully extended.
  • Now, focus on pulling your shoulder blades down and back without bending your elbows.
  • Lift your chest upward toward the bar and keep your arms straight as you engage your shoulder blades.
  • Release the tension in your shoulder blades and lower your body to the starting position.
  • Do 3 sets of 15 repetitions to complete the exercise.

3. Assisted band pullup

  • Take a resistance band, secure one end of the band to the top of a pull-up bar, and loop the other end around the feet.
  • Stand directly under the pull-up bar and hold the bar slightly wider than shoulder-width apart. Extend your arms fully and let your body hang freely.
  • Now, begin pulling yourself up by pulling your shoulder blades down and back.
  • Keep your core engaged while you do the exercise.
  • You should pull your chin slightly above the bar, keeping your chair lifted and your shoulder down throughout the movement.
  • Now, lower yourself to the starting position as you fully extend your arms.
  • Do the desired repetitions, maintaining control and proper form throughout the exercise.

4. Negative pull-up

  • Use a step or a small table to reach the pull-up bar where your chin is above the bar.
  • Grab the bar with an overhand grip with your arms shoulder-width apart.
  • Lower your body towards the ground in a controlled manner while you focus on engaging your muscles, especially your back and arms.
  • Lower yourself until your arms are fully extended. Avoid any sudden jerks and maintain a straight back.
  • Drop down slowly and start again by stepping on the table and repeating the movement.
  • Do as many repetitions as possible for you to do in one set. You can do 3 sets of this exercise.

Trying these ways will help you do a pullup a different way if the traditional way doesnโ€™t work for you!


About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. Read More

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