NOTE: All workouts should be done after a proper warm-up.

Women's Workouts the Pull-up

There are a lot of women and men out there that cannot do a pull up; pull ups will be in your workouts.  Do not shy away from these workouts - in fact these will be the better workouts for you as they will target a "weakness". The best athletes out there know that to become better, weaknesses must be eliminated. I have trained women in their 40's, 50's and currently one that is almost 60, to do the first pull ups of their lives. I can't stress how excited and amazed they were.  
So on to the pull up: all you need are the tools to gain the strength and understand the technique.

Pull up with assitance: One option is to use an assited dip and pull up machine, these are quite common in gyms. If you do not know how to use one, ask. I can't stress enough how important it is to get proper instruction.

Okay so you can almost do a pull up, then what: get a partner to train with and have them spot you by assiting your progress by gently pushing you up while you pull, usually done with their hands just above your low back.  If you don't have a training partner, you can grab an exercise band, loop the handles over the end on the pull up bar making a hanging stirrup for your feet. Step into the stirup and have the band assist you as you pull.

back to Womens Workouts!

 

 

Not sure how to do one of the exercises? Click on Exercise Descriptions for photos and more info.


Carolyn on her way up! Using different hand postions including the "chin up" is a good way to gain strength and confidence for a pull up.

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