Pull Ups For Women – How To Video & Program

By Athletic Preparation | Strength Training

Aug 27

The pull-up is the pinnacle symbol of strength for many women and female athletes…

I mean…You want to be able to hit at least 1 pull-up, right?

Women have a harder time with pull ups compared to men because they lack additional muscle and strength in their upper body / arms which makes it harder for you do to your first pull-up...

But don't be deterred, because it's going to feel even more bomb when you put in the work and knockout your first pull-up with the program we have laid out for you here below...

No body’s going to tell you what you cant do…no body!

Now that we know we are on the same page, let's review your pull-up program for women and female athletes... 

Your pull-up program is broken down into 3 phases as seen below, each lasting roughly 3-weeks...

PHASE

1

Assisted

* Feet On The Ground *

PHASE

2

Band Assisted

* Assisted on Bar *

PHASE

3

Bodyweight

* Un-Assisted on Bar *

Each of your pull-up phases are going have 3 different types of muscle contractions (Beginning to End)

1 – Eccentric Emphasis (Slow Lowering Phase)

WHY? This type of contraction builds phenomenal strength and sets the foundation for the next 2 types of muscle contractions!

2 – Isometric Emphasis (Holding Phase)

WHY? This builds strength at the top of the pull-up (typically the most challenging part of the pull-up for many women!)

3 – Concentric Emphasis (Overcoming Phase)

WHY? Well… we can’t do a pull-up if we don’t overcome gravity so this is the actual PULLING part of the pull-up!

Phase 1 - Pull Ups For Women

Assisted - Feet On Floor

Weeks 1-3

Week 1: 3 Sets x 6-8 Reps

Week 2: 3 Sets x 8-10 Reps

Week 3: 3 Sets x 10-12 Reps

OVERVIEW

1) Assisted (Feet On The Ground)
2) Eccentric Muscle Contraction

TEMPO

 4-0-X
4 - Seconds on the way down
0 - Seconds at the top
X - Explode on the way Up

NOTES

The ECCENTRIC portion on your pull up will leave you feeling sore the next day...


Weeks 4-6

Week 4: 3-4 Sets x :20 sec

Week 5: 3-4 Sets x :30 sec

Week 6: 3-4 Sets x :40 sec

OVERVIEW

1) Assisted (Feet On The Ground)
2) Isometric Muscle Contraction

TEMPO

Holding For Time at the top
Use additional load if needed (bands / chains around shoulders)

NOTES

You should feel like you're sitting in a chair. Pull the bar down and apart.


Weeks 7-9

Week 7: 3-4 Sets x 15 Reps

Week 8: 3-4 Sets x 20 Reps

Week 9: 3-4 Sets x 30 Reps

OVERVIEW

1) Assisted (Feet On The Ground)
2) Concentric Muscle Contraction

TEMPO

Contiuous reps one after another with focus on proper technique and no stopping at any particular point.

NOTES

Do the prescribed amount of reps with as best technique as possible.

Phase 2 - Pull Ups For Women

Band Assisted

Weeks 10-12

Week 10: 3 Sets x 6-8 Reps

Week 11: 3 Sets x 8-10 Reps

Week 12: 3 Sets x 10-12 Reps

OVERVIEW

1) Band Assisted (Hanging)
2) Eccentric Muscle Contraction

TEMPO

 4-0-X
4 - Seconds on the way down
0 - Seconds at the top
X - Explode on the way Up

NOTES

Using the band will make it easier at the bottom, but still harder at the top of your pull-up...reset if needed!


Weeks 13-15

Week 13: 3-4 Sets x :20 sec

Week 14: 3-4 Sets x :30 sec

Week 15: 3-4 Sets x :40 sec

OVERVIEW

1) Band Assisted (Hanging)
2) Isometric Muscle Contraction

TEMPO

Holding for time at the top.
The band helps you very little at the top, so this is still very challenging

NOTES

Focus on pulling the bar down and apart to use your back muscles.


Weeks 16-18

Week 16: 3-4 Sets x 15 Reps

Week 17: 3-4 Sets x 20 Reps

Week 18: 3-4 Sets x 25 Reps

OVERVIEW

1) Band Assisted (Hanging)
2) Concentric Muscle Contraction

TEMPO

Contiuous reps one after another with focus on proper technique and no stopping at any particular point.

NOTES

Do the prescribed amount of reps with as best technique as possible.

Phase 3 - Pull Ups For Women

Bodyweight

Weeks 19-21

Week 19: 3 Sets x 6-8 Reps

Week 20: 3 Sets x 8-10 Reps

Week 21: 3 Sets x 10-12 Reps

OVERVIEW

1) Bodyweight (Hanging)
2) Eccentric Muscle Contraction

TEMPO

 4-0-X
4 - Seconds on the way down
0 - Seconds at the top
X - Explode on the way Up

NOTES

Jump up / reset from the top of your pull-up position for every rep.


Weeks 22-24

Week 22: 3-4 Sets x :20 sec

Week 23: 3-4 Sets x :30 sec

Week 24: 3-4 Sets x :40 sec

OVERVIEW

1) Bodyweight (Hanging)
2) Isometric Muscle Contraction

TEMPO

Holding For Time at the top
Use additional load if needed (bands / chains around shoulders)

NOTES

Make sure you're pull the bar down and apart to engage your back muscles and not just your arms.

Week 25 ... It's time to test your pull-up!

This is the moment you put in all that hard work, now it's time to check your progress...

We’ve done our part on coaching you … the program is laid out, now its up to you to do the work!

We want you to post pictures, tag us and ask any questions you have along your way to doing a pull-up!

Final Pull Up Tips / Reminders

- Start with a chin up grip (palms facing you) this is the easier version than overhand

- You can perform this each workout up to 2x/ week if you wanted to expedite the process

- You can mix your grip on different workouts to work the muscles from different angles

- This pull-up program is just one portion of your workout and should be included into your normal workout routine instead of a stand alone program (depends on your current fitness level

- Yes...even if a guy couldn't do a pull-up...they should follow this program too because it follows principles of tri-phasic training and helps anyone from beginner to advanced to be able to do a pull-up

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