Written By: Prerna Mittra | Updated : May 13, 2024 5:36 PM IST
Pull-ups and chin-ups are fantastic bodyweight exercises for building upper body and core strength. They target the back, shoulders, arms, and core muscles, making them ideal for overall upper-body development. Incorporating pull-ups and chin-ups into your workout routine is needed to achieve your fitness goals.
While it is important to work out every day, some people find it intimidating to go to a gym and try out certain exercises, especially because they are not comfortable with their stance, or think they cannot ace a particular exercise. A pull-up is one such exercise that many find difficult, especially beginners. But, just like everything else in life, exercising also requires practice and patience. If you are new to the pull-up game, celebrity fitness instructor Yasmin Karachiwala has a tip for you. She took to Instagram to demonstrate some warm-up exercises that you can do before attempting a full-up. Do these exercises every day, right before you attempt a pull-up. "Learn the proper technique by mastering these four steps and you'll be doing a pull-up very soon," the expert said in her Instagram video.
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The first exercise is called 'inverted rows'. In this, you basically set the bar at a super-low level, and bring your body underneath it. Then, you pull your chest up towards the bar by holding it with your hands and keeping your legs stretched out. It is a slightly easier version of a pull-up and it will give your muscles a good warm-up before you do something more challenging.
The second exercise to try is called a 'scapular pull-up'. Scapula refers to the flat, triangular-shaped bone -- also known as the 'shoulder blade'. So, instead of going all the way up, you pull your body just enough, so as to work on your shoulder muscles. Do it gently, as shown in the video.
In this exercise, you pull your body up by means of a band, as demonstrated in the video. This way, you assume the proper stance, without worrying about carrying your body weight on your arms and shoulders. Do it before you are ready to do a pull-up yourself.
In this exercise, instead of pulling your body up towards the bar, you use a set-up comprising a chair on which you stand and then hold the bar. Let your body hang briefly, before coming down. Repeat this exercise until you are ready.
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