{"id":15959,"date":"2016-01-09T08:36:33","date_gmt":"2016-01-09T16:36:33","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=15959"},"modified":"2021-07-19T07:06:35","modified_gmt":"2021-07-19T07:06:35","slug":"strength-training-routine-for-pullups","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/strength-training-routine-for-pullups\/","title":{"rendered":"DOLCE DIET LIFESTYLE: Learn to do pull-ups with our strength training routine"},"content":{"rendered":"<h2>DOLCE DIET LIFESTYLE:<br \/>\nHow to Do a Pull-Up<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-large wp-image-15961\" src=\"\/blog\/wp-content\/uploads\/2016\/01\/pullup1-347x440.jpg\" alt=\"pullup1\" width=\"347\" height=\"440\">Pull-ups are probably one of my favorite upper body movements because they target the back, shoulders and traps, along with the arms. Plus you engage the core (or you should be), so it really becomes an (almost) total body movement. Never underestimate the power of bodyweight exercises. Pull-ups are definitely my go-to for a chiseled back.<br \/>\nHowever, you will have to build up your strength to perform them. The following regimen will help build your strength. Once you\u2019ve gotten strong enough, the work isn\u2019t over yet. It will still be slow progress. You will start off being able to do 1, then 2, then 3, etc. It may take weeks before you reach 10 in a row. And that\u2019s ok.<br \/>\nEvery single pull-up do, even if you come off the bar each time, will get you closer to those bigger sets of pull-ups. Once you get to this point, set a small goal to do each workout, even if you aren\u2019t on that muscle group that day (I promise your shoulders won\u2019t fall off). The more you accumulate, the more you\u2019ll be able to connect. And make sure you\u2019re getting that chin over the bar, no one likes a half-repper.<br \/>\n<i>*Note: chin-ups (palms facing you) tend to be a bit easier than pull-ups (palms facing away from you). This program is meant to get the latter, although your grip will work different muscle groups. You can always start with chin-ups, then as you get more proficient, switch or add in a regular grip pull-up.<\/i><br \/>\nNow there are many varieties of pull-ups (strict, kipping and butterfly \u2013 my favorite is the butterfly), but this article is geared towards strict pull-ups, which are the most difficult in terms of strength. Kipping and butterfly rely on technique and momentum along with strength.<\/p>\n<figure id=\"attachment_15966\" aria-describedby=\"caption-attachment-15966\" style=\"width: 231px\" class=\"wp-caption alignright\"><a href=\"http:\/\/www.amazon.com\/gp\/product\/B00KLMU1YC\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00KLMU1YC&amp;linkCode=as2&amp;tag=thdodi-20&amp;linkId=IPC7FHE6A7E3FXNZ\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/01\/resistance-bands-231x200.jpg\" alt=\"Resistance bands are a great tool to help train for pull-ups! Need resistance bands? Get them here. \" width=\"231\" height=\"200\" class=\"size-medium wp-image-15966\"><\/a><figcaption id=\"caption-attachment-15966\" class=\"wp-caption-text\">Resistance bands are a great tool to help train for pull-ups! Need resistance bands? Get them here.<\/figcaption><\/figure>\n<p><strong>Day 1: Phase A<\/strong><br \/>\n\u2022 3\u00d710 Band Pull Aparts<br \/>\no Hold a resistance band and make it tight.<br \/>\no Pull evenly at each end, you should feel this in your shoulders and chest.<br \/>\n\u2022 4\u00d715 Seated Close Grip Front Lat Pulldown<br \/>\n\u2022 3\u00d715 Push-ups<br \/>\n\u2022 3 x 1min Planks<br \/>\n\u2022 4\u00d715 Standing Wide Grip Cable Row<br \/>\n\u2022 3\u00d715 Hang Clean and Shoulder Press (love these for grip strength\/trap engagement\/shoulder strength)<br \/>\n<strong>Day 2: Phase B<\/strong><br \/>\n\u2022 3\u00d710 Band Pull Aparts<br \/>\n\u2022 4\u00d715 Assisted Pull Up<br \/>\no Either with a band or on the pull-up machine<br \/>\n\u2022 4\u00d715 Seated Narrow Grip Row<br \/>\n\u2022 4\u00d715 Standing Straight Arm Pulldown<br \/>\no Similar to the lat pulldown, but don\u2019t bend the arms and bring the apparatus down to your waist.<br \/>\no You can also do these with palms facing down or up on the bar.<br \/>\n<strong>Day 3: Phase C<\/strong><br \/>\n\u2022 3\u00d710 Band Pull Aparts<br \/>\n\u2022 4\u00d715 Seated Wide Grip Lat Pulldown<br \/>\n\u2022 3\u00d7 1min Side Plank Hold (each side)<br \/>\n\u2022 3\u00d715 Alternating Dumbbell Chest Press<br \/>\no Lying down on a bench<br \/>\n\u2022 3\u00d715 Bent Over Dumbbell Row<br \/>\no Barbell or Smith Machine are also options<br \/>\n\u2022 3\u00d715 Hanging Knee Raise<br \/>\n\u2022 3\u00d715 Bicep Cable Curl<br \/>\nRepeat this sequence for 2 more weeks, and increase the rep count by 2-3 reps each time you come back to it. Be sure to rest in between sets and start off with moderate weight, you\u2019ll feel that shoulder burn pretty quickly. There\u2019s lots of time to add more weight as you get stronger, but those last few reps of each set should burn for sure.<br \/>\n*You can also incorporate other accessory work, such as, shoulder shrugs (trap engagement\/strengthening), hanging bar holds (for forearm\/grip strength), overhead hold with a plate (strengthens the shoulders and core), and lateral and front dumbbell raises (shoulder development).<br \/>\n<img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" class=\"aligncenter size-full wp-image-15477\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2>Join our online training program today!<br \/>\nGuaranteed results or your money back!<br \/>\nLose up to 21 pounds in 21 days!<\/h2>\n<p><a href=\"\/sign-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18079\" src=\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\" alt=\"\" width=\"833\" height=\"440\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DOLCE DIET LIFESTYLE: How to Do a Pull-Up by Samantha Coogan, MS, RDN, LD Pull-ups are probably one of my favorite upper body movements because they target the back, shoulders and traps, along with the arms. Plus you engage the core (or you should be), so it really becomes an (almost) total body movement. Never [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15960,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1725,1726,1727,6,397,34],"class_list":["post-15959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-free-fitness-program","tag-how-to-do-pullups","tag-learn-to-do-a-pull-up","tag-mike-dolce","tag-strength-training","tag-the-dolce-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE DIET LIFESTYLE: Learn to do pull-ups with our strength training routine - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/strength-training-routine-for-pullups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE DIET LIFESTYLE: Learn to do pull-ups with our strength training routine - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE DIET LIFESTYLE: How to Do a Pull-Up by Samantha Coogan, MS, RDN, LD Pull-ups are probably one of my favorite upper body movements because they target the back, shoulders and traps, along with the arms. 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