Your goal is to perform pull-ups. For the time being, you'll make do with one, but you still can't seem to get the head above the bar. The typical shaking sets in, your legs flail, as well as you white-knuckle the bar with all your strength, but you eventually drop. What's going on? If you're new to the pull-up bar, don't believe you have to do perfect pull-ups right away. Your body isn't ready yet; you'll need to work up to a pull-up. Examine the reasons why you are unable to perform pull-ups.

1. You aren't exercising your back.

For a successful pull-up, your back is crucial. Back muscles are important for stabilizing your body, pulling you up, and getting your chin above the bar. Check out these workouts to develop the muscles used in pull-ups to help you get stronger for pull-ups:

• Shoulder extension with band
• Heavy band row
• Row that is inverted

2. You're dangling

How often do you just go to a pub and hang out? An article that suggested beginners increase shoulder strength by hanging from the bar. In principle, this is a fantastic way to improve grip strength and shoulder stability, but when done improperly and with bad technique, it can be harmful rather than beneficial. A beginner will usually allow his or her head to fall into his or her shoulders. On and off the bar, this puts you at risk for a shoulder injury. A rotator cuff injury is one of the most prevalent injuries.

The solution: to keep your body from dangling, alter your position as follows:

• On the bar, make sure your hands are shoulder-width apart. Bring your hands in no further than that.
• Squeeze your shoulder blades together to increase the distance between your hands on the bar.
• Keep your shoulders back the whole time you're pulling yourself up.
• Maintain shoulder blade tension at all times.
• Keep your back straight.

3. You're a little too straight

Yes, you should keep your physique in good shape, but it doesn't imply you should stand on the bar as straight as aboard. For a more pleasant and controlled pull-up, bend your legs. As your pull-up training progresses, you may discover that you enjoy a more rigorous workout with your legs straight. But for now, slightly bend your knees and cross the feet at the ankles.

4. You're on your own.

At first, use the aided pull-up to assist you. When learning how to perform a pull-up, there are a variety of strategies to help yourself:

• TRX support: While TRX isn't designed to assist a full pull-up, it can help you out. To complete a TRX-supported pull-up, place the TRX on a firm support and stabilize it. Put the handles in every hand while kneeling or sitting on the floor. Pull yourself straight up by squeezing your shoulders together.
• Band support: wrap the band around the knees and secure it to the bar. Finish the pull-up. Slowly lower yourself once you've reached the bar.
• Get some help from a buddy: Have a friend support your hips and aid you with the pull-up.
• You don't get a boost to the bar when you do an assisted pull-up. You are receiving assistance as you learn to hit the bar. Pull-ups with assistance help you master the range of action and give stability. As your strength and pull-up skills develop, the assistance will become less helpful as you complete it on your own.

Others are:

5 Your core muscles are weak.
6 Your mind surrenders before your body.
7 You can't get your chin above the bar.
8 You're swinging on the bar.
9 Your hands are spread wide apart.

Why can't I do a pullup?