The appeal of being strong enough to lift your own body weight if you happen to find yourself hanging off the side of a building like the hero in an action movie is understandable, but many people simply cannot perform a full pull-up. There are ways to make pull-ups easier if you don’t have access to wires or a stunt double. Assisted pull-ups, half pull-ups and pull-up machines offer ways to do pull-ups without lifting your entire body weight, using only the muscles of your middle back and biceps.
Half Pull-Ups
Half pull-ups strengthen your body by allowing you to cheat a little bit. These are sometimes called “negatives.” The starting position for a half pull-up is the same as the midway point for a full pull-up because you are only doing the second half of that exercise. Use a box or step to get into position with your arms bent and your chin above the pull-up bar. Hold the bar with your hands about shoulder-width apart. From there, allow yourself to hang without support from the box or step. Then, lower your body slowly until your arms are completely straight and hang for five seconds.
Assisted Pull-ups
Using a bar that is only three to four feet off the ground so you can have your lower body touching the ground is one way to make a pull-up easier. That way, you don’t have to lift your upper and lower body. Even though your feet remain on the floor you still should use your back and arms to do the pull-up instead of trying to push with your legs. Begin with your arms holding a bar and hands shoulder-width apart, your palms facing forward. Place your feet on the ground below the bar with knees bent. Keep your arms straight. Then, pull your chest to the bar by bending your elbows. Keep your back straight. Next, lower your body and straighten your arms.
Assisted Machine Pull-ups
A pull-up machine makes pull-ups easier by lifting some of your body weight for you. The machine has a platform you can stand or kneel on and a negative weight stack where you can select how much of your weight you want the machine to lift for you. The actual movement mimics what you do for a regular pull-up, just without having to lift all of your weight. Stand or kneel on the platform and grab the bar with your hands more than shoulder-width apart. Bend your elbows and pull yourself up until your chin is higher than the bar. Lower yourself back down until your arms are straight.
About this Author
Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.
