As with any workout, correct and controlled execution is very important with pull-ups. The strong stress on shoulders, chest and back is relatively injury-prone. Therefore, you should always loosen up and warm up before your workout on the pull-up bar. For example, swing your arms loosely back and forth, let them circle in your shoulders or stretch your shoulders by pulling your upper arm towards your chest. Don't forget the neck either: gently move your head in every possible direction to ensure circulation and suppleness here as well.
For beginners, the simple pull-up is usually a challenge in itself. But don't give up if you only manage a few, one, or maybe no pull-ups at all at first! Our NEOLYMP Pull Up bands can also help you get started. You can easily attach them to the pull up bar and put the other end around your leg to support you when pulling up. If you don't have them, a second person can also support you. If that doesn't work either, try negative movements first (see below). For this you need a slightly higher chair.
But now for the practice: If necessary, get a stool ready so you don't have to jump on the pull-up bar. The easier hand position is the underhand grip. This means that your palms are facing you. This allows your biceps to support you best. The overhand grip, on the other hand, uses more of your forearm. Grip the pull-up bar a little more than shoulder-width apart. It doesn't matter if you use a monkey grip or a thumb grip.
Let your legs hang loosely. They should not move during the exercise, so do not swing or even "catapult" you up. Keep your back straight, pull your shoulder blades together and down, and tighten your abdomen. Now pull yourself up slowly and in a controlled manner. The power comes from your back, so it's really important not to let your shoulders fall forward. If possible, pull yourself up so that your chin is level with the pull-up bar.
Now don't just drop! The negative movement is just as important as the pull up. So lower yourself slowly and in a controlled manner, still paying attention to your posture: shoulders pulled back, straight back, slack legs. Once at the bottom, don't hyperextend your elbows to protect your joints.
If you can do 10 pull-ups in a row, you belong to a small circle of especially fit people. Not many can do that! (Very questionable paragraph. I would like to motivate somehow again)
By the way: Our NEOLYMP pull-up bar is not only very stable, but also extremely easy to store - e.g. folded up and hung on the clothes rail!
