Pull-ups are, without any doubt, one of the most effective upper-body workouts that you can perform. They are known as the king of upper body exercises. They engage your back, shoulders, and arms all at once.
As such, they’re also great exercises to include in your routine if you want to build more muscular muscle strength.
On the other hand, if you’re just getting started with pull-ups, they can be challenging to do. Fortunately, there are lots of variations that make it easier to get started with pull-ups. And this blog is about pull-up variations for beginners. But before proceeding further let me tell you that, if you are trying to incorporate some exercise into your routine you must invest in sweat-absorbing and highly comfortable athletic wear that must provide you with good support during your workout session.
Importance Of Pull-up Variation.
Variations are essential to keep the body from becoming too accustomed to a single style of workout. Pull-up variations can also help you develop different muscles than you would if you just perform regular pull-ups.
Beginners pull up variations.
Straight Leg Inverted Row Exercise.
This exercise is great for your back, shoulders, and arms. It can be performed by using either an actual bar or a cable machine with a rope attachment. The straight-leg inverted row is a variation of the inverted row exercise that requires you to lift your body weight with the help of your back.
How to perform?
Lie face down on the bench. Your head should be underneath the bar and your arms must be hanging down, with your palms facing in the forward direction.
Bend your knees so your feet are planted on the ground behind you, then pull yourself up until your chest almost touches the bar. Take a pause at this position for a second and then slowly lower yourself back down to the starting position.
Repeat 10 times for each set, then rest for 30 seconds before repeating another 10 reps.
Performing Rope Pull-ups.
What are rope pull-ups?
A rope pull is a device that is used to pull a rope or chain in the direction of its own natural curve. Rope pulls are often utilized in pulley systems and are designed to allow a continuous motion of a load.
Rope pull-ups are a great way to warm up before lifting weights since it warms up your muscles without causing any injury or strain on them. Also, they are advanced pull-up variations that will test your grip strength, endurance as well as your upper back strength.
How to perform?
Rope pulls can be performed by using a traditional rope, which permits you to get a good contraction on your forearms and biceps as well as build up the tendons that connect these muscles altogether.
To perform this exercise, simply hold one end of the rope and pull it down until it reaches the level of your hips. Once you’ve reached this position, now slowly return back up again until your hands get to the beginning position.
You should perform at least 4 sets of 8 repetitions followed by 30 seconds of rest between each set.
Performing Bent Knee Inverted Row Exercise.
An inverted row is a great way to engage your back and shoulder muscles, as well as your biceps and triceps. This workout can be performed with or without weights, but if you are just starting out I would suggest you use some kind of resistance.
They are also one of the best workouts for developing strong lats, which help to support the body when you are doing other workouts such as chin-ups, pull-ups, and even squats.
How to perform?
Start by lying on the back with your knees twisted and feet planted on the ground in front of you. Your hands should be holding onto a pair of dumbbells or a barbell placed across the upper chest area.
Keep both of your arms straight and lift them up towards the roof until they touch over your chest area (this will be at about 90 degrees).
Now take pause at this position for at least 1 second before slowly lowering down again until your arms are straight at the bottom once more. Repeat the exercise by performing 8-12 repetitions.
Performing Dead Hang Workout.
Dead Hangs are one of the incredible exercises which you can perform to train your forearms and improve your grip strength. This workout can be challenging for some beginners and requires lots of strength. Dead hangs also help in building up endurance in your hands so that they do not get tired quickly while holding onto any object for a longer time duration during exercises
How to perform?
Slowly start pulling yourself up, holding onto a bar with an overhand grip (palms facing you), until your arms are fully stretched overhead.
Hold this position for two seconds, then slowly lower yourself back down to the beginning position while exhaling fully through your mouth. Repeat for the desired number of reps or times, and then repeat on the opposite side.
Performing Eccentric Pull-ups.
Eccentric pull-ups are an excellent workout for beginners to practice and master. You can perform this exercise by using a bar in a gym or at home. Beginners must start out with the standard jumping pull-up.
How to perform?
In order to perform an eccentric pull-up, simply lower yourself down gradually. Keep in mind that you keep your form the same as when you do a regular pull-up.
If you have never done any workout before, then I would suggest you start with eccentric pull-ups. You can perform them by hanging from a bar and lowering yourself down slowly and then pushing yourself back up with the same speed. Do this for 3 to 4 sets of 10 reps at first and then gradually increase the weight over time when you get more trained.
Besides that, as I discussed before, if you are planning to get a membership to the gym, I would suggest you invest in high-quality and lightweight gym attire. Remember that if your workout clothes are comfy you would be able to achieve the maximum out of your workout session.
Performing isometric pull-ups.
Isometric pull-ups are a great workout for beginners who want to improve their stamina. This exercise can also be useful for more advanced lifters who want to work on proper form and technique.
The isometric pull-up will also help you to develop strength in your biceps and in your lats muscles as well.
How to perform?
In order to perform this exercise, you need to stand under a pull-up bar with your hands slightly below the shoulder.
Squeeze your shoulders back, contract your abs and tighten your glutes (buttocks) as well.
Pull yourself up as high as you can without swinging or kicking your legs. keep your body straight throughout the movement. Hold this position for 5 to 6 seconds before lowering yourself down, until your arms are in a straight position again. Repeat this movement at least 10 to 15 times, followed by 1 minute of rest.
