If you have spent time on social media on social media recently, you have probably seen an endless stream of hip thrusts, GLUTE Bridges and Sehalesklünzen. As women, we are incredibly familiar with hip-dominant exercises and for a good reason. Strong global muscles are of essential importance for power, stability and yes the aesthetic attraction.
But a critical piece is missing in the puzzle: Upper body thicknessEspecially in the Back and arms. One of the most powerful and transformative exercises that women often overlook is that Pull-up. It not only shapes the back, shoulders and the arms, but also strengthens the core, improves posture and increases the functional strength.
Why do women find pull -ups difficult?
Possiping is a connection, body weight movement that requires a high degree of Relative strength– How strong are you compared with your body weight. On average, women tend to have fewer upper body muscle mass and testosterone than men, which initially makes movement more difficult.
Other factors are:
- Biomechanical lever: Women typically have a higher body fat content and another fat distribution (more in the hips and thighs), which shifts the mass center.
- Lack of training: Many women have not concentrated on the upper body education movements in their training history and feel strange.
- Psychological barriers: Proof of pull -ups are often seen as “male” movement or “too hard”, which creates a mental block before the first representative is even tried.
But the truth is the following: Every woman can learn.
Advantages of pull -ups for women
1. Improved attitude
Pobilizers strengthen the Latissimus Dorsi, Rhomboids, Trapez and Hintere Deltoid-all key muscles for scapular stability and the upright posture. In a world dominated by screens and slouching, pull -ups can literally help them stand larger.
2. Definition of the upper body
Possipes aim at the back, biceps, the forearms, shoulders and the core. If you are carried out consistently, lead to a tinted, sporty upper body without the need for endless insulation exercises.
3. Core strength
A strict pull-up requires a full body voltage, especially from the core. Pull-up training improves the stability of the deep core, which improves posture, sporting performance and prevention of injuries.
4. Functional strength
Possipes lead to a real strength: raise children, climb, wear food and moved furniture. This functional aspect authorizes everyday life.
5. Advantages of hormonal and mental health
The strength training, including pull -ups, increases endorphins, supports hormonal balance and improves trust. Women who conquer their first pull -up often describe it as a mental and emotional milestone.
6. Calorie burning and metabolism
Since pull-ups recruit several large muscle groups, they increase energy consumption both during and after training and help with fat loss and metabolic health.
How women can get better at pull -ups
1. Train first supports pull-ups
Use resistance tapes, machine -supported pull -ups or partner aid to reduce the load and build up the strength through the entire area of
2. Improvement of the grip thickness
Dead depends, farmers and towel hang to build up the forearm and the hand resistance that is necessary to get a solid grip on the rod.
3. Strengthen the upper body
Visit exercises like:
- Lat pulldowns
- Reverse ranks
- Lang dumb rows or dumbbell rows
- Face pulls
- Negative (eccentric) pull -ups
4. Concentrate on being driving your strength
Slowly start to carry out your strength Brachialis pull -ups Or half pull -ups.
5. Use the correct shape
- Start from a dead slope with committed shoulders (active slope).
- Pull your chest to the bar, not just your chin.
- Avoid the use of impulse (unless you carry out Kipping pull-ups in CrossFit-specific settings).
Probe-pull-up progress training for women
Frequency: 2–3 times a week
Relax: 60–90 seconds between the sentences
Warm up (5–10 minutes)
Week 1: strength cycle
Perform 3 rounds:
- Assisted pull -ups (band or machine))) – 6–8 repetitions
- Reverse ranks – 10–12 repetitions
- Lat pulldown (Wide handle) – 10 repetitions
- Face – 10 repetitions
Week 2: handle circuit
Perform 3 rounds:
- Warm up
- Dead hang (1 x 20–40 seconds)
- Reverse ranks – 10–12 repetitions
- Dumbbell row – 12 repetitions
- Lat pulldown (wide handle) – 12 repetitions
- Face – 10 repetitions
Week 3: Win skills
- Warm up
- Isometric pull -ups – (3x 10–20 seconds)
- Reverse ranks -2-3 x 10
- Barbell row -2-3 x 10 repetitions
- Lat pulldown (wide handle) – 3 x 10 repetitions
- Face – 3 x 10 repetitions
Week 4: Pull-up exercise
- Warm up
- Half pull -ups (eccentrics focused): 3–4 sets of 3–5 repetitions / lower slow (3–5 seconds) from the rod position
- Reverse ranks -3 x 8-10
- Barbell row -3 x 8-10 repetitions
- Lat pulldown (wide handle) – 3 x 10 repetitions
- Face – 3 x 10 repetitions
Week 5: Master the pull -ups
- Warm up
- Pull-up – 2 x max
- Reverse ranks – 3 x 10
- Barbell row -3 x 10-12 repetitions
- Lat pulldown (wide handle) -3 x 10-12 repetitions
- Face -3 x 10-12 repetitions
How to include pull-ups in your weekly routine
| Goal | Weekly strategy |
|---|---|
| beginner | Pull-up progress 2x/week + accessories back and core work |
| Muscle gain (hypertrophy))) | Pull-up variations (Weight or volume) 3x/week |
| Functional fitness | Combine pull -ups with pushups, lines and wear in circuits |
| Force concentrated | Use weighted pull -ups and lower repeat ranges (4–6 repetitions) |
| Fat reduction/conditioning | Add pull-ups for HIIT or circuit training for the metabolic effect |
Last thoughts: Reclading the strength of the upper body as a woman
Pull -ups are not just for men. They are for women who want to strength, power, attitude and self -confidence. While you are initially difficult, mastering is one of the strongest experiences you can do in the gym. It is time to skip the day and build a body that moves, lifts and lives strongly – on the floor.
Keywords
- Possipes for women
- Advantages of pull -ups
- Strength training for women
- Back workouts for women
- How women can make pull -ups
- Upper body exercises for women
- Pull-up training female
- Why women have to deal with pull -ups
References
- Bambaeichi, E. et al. (2005). “Gender differences in muscle performance and fatigue resistance during the intermittent exercise with high intensity.” European Journal of Applied Physiology, 94 (3), 325–331.
- Ebben, WP & Blackard, DO (2001). “Power and fitness practices of the National Football League strength and fitness trainers.” Journal of Strength and Conditioning Research, 15 (1), 48–58.
- Westcott, WL (2012). “Strength training is medicine: effects of strength training on health.” Current sports medicine reports, 11 (4), 209–216.
- Schönfeld, BJ (2010). “The mechanisms of muscle hypertrophy and their application to strength training.” Journal of Strength and Conditioning Research, 24 (10), 2857–2872.
