Pull-Ups, Not Just for Guys

Why should I want to do pull-ups?  Pull-ups are the exercise reserved for super macho muscle-bound guys that grunt and fling sweat, right?  Absolutely not.

It might surprise you, but women can do pull-ups, too.  Don’t waste your time thinking pull-ups are as unfeminine as farting in public.  Pull-ups are just plain cool.  If you’re female and you can’t do a full-range unassisted pull-up (And don’t feel badly if you can’t.  Most women can’t.), I promise you that it’s something you want to work toward. 

Not only are pull-ups great for strengthening your back, biceps, forearms, shoulders, and core, but they are completely empowering.  I promise you will feel like a goddess.  Plus, pull-ups are pretty darned impressive to watch.  You’ll be the envy of the strolling treadmillers and magazine-reading stationary bikers.  You’ll probably even impress some of the die hard gym rats.  By the way, it is perfectly acceptable to run victory laps around the gym and force onlookers to kiss your throbbing biceps upon completion of even one well done unassisted pull-up.  

Now that you’re convinced pull-ups are worthwhile endeavors for every female, you might be wondering how you will ever be able to do even one.  Fear not my female friends, I am here to help. 

Let’s just get the uncomfortable part out of the way.  The lighter you are, the easier it will be to do pull-ups.  If you have some extra baggage in the weight department, consider a plan to shed the extra pounds through a healthy nutrition and exercise plan.  But don’t wait until you’ve reached your ultimate goal weight to start your pull-up training.  Start strengthening those essential muscles now.  Besides, I didn’t say it was impossible for a heavier woman to competently perform pull-ups, just that it would be easier for the woman who has less weight to pull up.  

If your gym has an assisted pull-up machine, that’s a good place to start your training.  Start by using the lowest amount of assistance possible to complete a set of assisted pull-ups with good form.  Use a full range of motion, but don’t lock your elbows at the bottom.  Make the negative count, too.  This means you should be lowering your body slowly and with control.  Don’t let gravity do all the work for you. 

If you don’t have access to an assisted pull-up machine, don’t give up.  There are other training methods you can use on your journey to pull-up mastery.  Using the lat pull-down machine or the cable trap in a standing, rather than seated position.  Pull the handle or bar attachment to your chest as you normally would.  Once again, remember to make the negative count.  

What if you only have a bar?    Negative pull-ups are a great way to work up to full pull-ups.  In this exercise the negative (or eccentric for you regular fitness nerds out there) aspect of the motion is emphasized, in other words, the lowering motion of the pull-up.  The starting position will have your chin over the bar and your arms full bent.  With a lower bar, you can easily achieve this by jumping up into the starting position.  With a higher bar, you made need help in the form of a step or chair.  Then you lower your body in a slow and controlled manner.

If you have a workout partner like I do (Lucky me. He’s handsome, too), assisted pull-ups are a great next step toward full-fledged pull-ups.  Grip the bar and bend your knees at a 90 degree angle.  (Your shins will be mostly parallel to the floor.)  Have your partner place his or her hands on your shins and gently push upward as you pull up.  You will still be doing 90% of the work, but the subtle boost from your partner may be just what you need to get that pretty chin of your up over the bar. 

Of course the next step is actual assistance-free empowering pull-ups.  Try varying the grip if you need to.  The wider your hands on the bar, the more work for your shoulders.  An underhand grip (often referred to as a chin-up) works your biceps more.   

And don’t forget to celebrate.  High fives all around.