Follow this progression, adding these movements to your regular program and you will be well on your way to using your upper body to overcome your body weight.
The quest for the perfect female pull-up.
Phase 1: passive hanging holds, allow proper activation of thoracic spin as well as much needed flexibility in this area. 4 weeks
Phase 2: Active hanging scapular retractions. This is where you really get to strengthen and activate rotator cuff muscles as well as traps and rhomboids. 4 weeks
Phase 3: chin-up holds. Here is where you really get to test muscular endurance as well as build strength in the biceps, shoulder and core. You guessed it, 4 weeks.
Give this progression a try and up the weight on associated muscle groups during your regular training. Please follow our blog and subscribe to our YouTube channel to help us out.