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Chin-ups are a little easier to start with if you are new to strength training. Pull-ups place more emphasis on the back and the forearms. Simply hang from a bar with your hands slightly wider than your shoulders and your palms facing away from you. Pull yourself up until your chin is over the bar. Lower yourself until your arms are straight and repeat. Start with three sets of ten repetitions. Add sets and repetitions as your strength increases.

To begin, in order to execute pull ups in the form of a ladder you will want to jump up on the bar to execute a single repetition. From here drop down off of the bar and then allow your partner to execute their repetition if you are working with someone. As soon as your partner is finished then you will want to jump back up and perform 2 reps followed by your partner for two. The next round calls for 3 and so on until you both climb to the top of the ladder of reps you have decided on doing. If you are doing these by yourself then you will just simply want to allow a couple of seconds of rest between each incremental jump in your pull ups.

There are two other training tactics that is used to help anyone get better at Pull Ups, and those are Greasing the Groove and using Resistance Bands.

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Position your hands on the bar, palms facing forward. Make sure that your grip is secure enough on the bar so you don’t slip. A wider grip works your lateral muscles while a narrower grip will work your middle back.

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This exercise can be difficult for some people, especially those who have weakened back muscles, arm muscles or are overweight. In fact, some people have trouble doing even one repetition. If this is you, there could be many things you are doing wrong and a different strategy could help you do more.