Help! I can't do pull-ups what can I try to help?

[Anonymous]

I work out regularly and I'm happy with my chest and shoulders. I've struggled for a while with my arms not getting as big as I would like and read pull-ups really help with that.
I tried and couldn't even do 1 pull-up! Do I need to work out my arms more? Back? Any suggestions?

[AdamThomas]

What's your routine?

You can do other exercises to help build strength for the pull up. The main muscle for pull-ups is your lats, so things like cable pull-downs, barbell rows, one-arm rows will build those.

As for your arms, pull ups and curls can help build your biceps but what most people don't realise is that the triceps make up 2/3 of the upper arm, and their arms look smaller because they neglect them in favour of training biceps. Good exercises for those are dips, close-grip bench press, tricep extensions and cable pushdowns, although the first two are the main mass builders.

[BertMacklinFBI]

go to the gym and use the assisted weights machine and take off like 30 lbs and do pull ups until you develop more back muscles, then take off less and do more until you eventually have no handicap.

[Asker]

Thanks!

[Tomboy_Cool]

Do push-ups like 20 of them non-stop and that's how I get usually 9 pull ups in a row smh lol

[BeerFarts]

I had trouble doing them too when I first started working out. I think it was because I wasn't used to the range of motion at the time even though I had good upper body strength.

I'd just say try to increase your rep each time. The more you do them, the more you'll get better at it.

[Phoenix98]

Pull ups are a exercise that mainly works the latissimus dorsi or lat muscle for short. Arm strength won't really do anything, you need to have strong back muscles in order to do pull ups or chin ups.

If you want to be able to do pull ups focus on increasing the strength of your middle and lower back, and the lats.

[takumii]

What pull up are we talking about here?
There are for arms and there are for back.
You should be able to do at least 2-3 of the arms.
Maybe your technique is wrong.
Try gripping the rod tightly, and cross your legs and bend your knees, that helps.

[ATPPC]

You need strong lats (latissimus dorsi) to do it. Arms aren't as important.

Swimming freestyle really helps. Or you can try cable rows and lat pulldowns.

[ichot]

"Negative pullups". Look it up.

Look up "pullup progression"

There are more than enough resources out there. Go figure it out.

[WeaponZero]

Start out with lat pulldowns and inverted rows.

[BuchitaBuchys]

When you find out, let me know lol

[BertMacklinFBI]

"You pull.. Up" - Red Forman

[BuchitaBuchys]

@BertMacklinFBI I wish it were that easy :/

[BertMacklinFBI]

im just quoting a show I like lol.

its hard at first, but it got easier when I started developing stronger muscles all around. eventually I was able to pull myself up completely, and when you can do it once, you can do it over and over again.

[BuchitaBuchys]

@BertMacklinFBI I'm fat though lol

[BertMacklinFBI]

no you're not 😂

IM fat XD

but not chuuuu

[BuchitaBuchys]

@BertMacklinFBI my lower body is, upper body is flimsy. I should say I'm weak lol

[BertMacklinFBI]

you seem well balanced when I saw you. and hey, if you don't do any strength training, well then it's expected that you would be on the weaker side lol. nothing bad.

[BuchitaBuchys]

@BertMacklinFBI but I DO lift :/

[BertMacklinFBI]

oh when did you start?

[BuchitaBuchys]

@BertMacklinFBI I'm bottom heavy

[BertMacklinFBI]

everyone has different body types. all types are appreciated.

[BuchitaBuchys]

@BertMacklinFBI is that you in the pic?

[BertMacklinFBI]

yeah.

[BuchitaBuchys]

@BertMacklinFBI you're not fat! Lol

[BertMacklinFBI]

you don't know that! :P

[BuchitaBuchys]

@BertMacklinFBI yes I do lol

[BertMacklinFBI]

okay well.. im not that great lets just say lol. but youu... you got that awesome mind ANND working on your body. im just an asshole 😂

[BuchitaBuchys]

@BertMacklinFBI I feel like it's opposite day lol because you flipped us. I'm the asshole

[BertMacklinFBI]

todays a normal day, and you're amaaaaazing

[ConsultantIsBack]

Back mainly, and lose body fat