how to increase reps on pull ups

Pull ups

Is it better to focus on doing multiple sets with fewer reps or fewer sets with more reps when trying to increase pull up reps?

How to Increase Reps on Pull Ups

Pull Up

Pull ups are a great exercise for building upper body strength, but they can be challenging for beginners. One of the most common goals when it comes to pull ups is to increase the number of reps. Here are some tips to help you achieve that goal:

1. Practice Negative Pull Ups

Negative pull ups involve lowering yourself slowly from the top of the bar. This exercise helps you build the strength to pull yourself up. Start by jumping up to the top of the bar and then slowly lowering yourself down, taking as long as possible to reach the bottom. Do multiple reps of this exercise, gradually increasing the amount of time you take to lower yourself down.

2. Do Assisted Pull Ups

If you can’t do a full pull up yet, assisted pull ups can help you build the strength necessary to do so. You can use a resistance band or an assisted pull-up machine to help you perform the exercise. Start with a band or assistance that allows you to do 8-12 reps with good form. Gradually decrease the assistance as you get stronger.

3. Incorporate Pull Up Variations

There are several different variations of pull ups that you can incorporate into your workout to improve your strength and increase your reps. These include wide-grip, close-grip, and mixed-grip pull ups. Mix up your pull up routine to challenge the different areas of your upper body.

4. Strengthen Your Core

Your core muscles play a vital role in your ability to perform pull ups. Working on strengthening your core muscles can improve your overall stability and help you perform pull ups with better form. Planks, crunches, and other core exercises can help you build a stronger core.

5. Progress Slowly

Increasing your pull up reps takes time, patience, and consistency. Progress slowly and don’t push yourself too hard, too fast. Set realistic goals and focus on progress over perfection. Celebrate each small achievement along the way.


Incorporating these tips into your workout routine can help you achieve your goal of increasing your pull up reps. Remember to focus on form and progress slowly to avoid injuries. Stay consistent and dedicated to your goal, and you’ll see improvement in no time!

If you’re looking to strengthen and develop your back and arm muscles, one of the best exercises to include in your routine is the pull-up. First used in ancient Greece, the pull up is still an efficient way to build upper body strength and can be an excellent addition to any weightlifting regimen. Unfortunately, many people find themselves straining to do one single pull up and give up before they can increase their reps. Here are a few tips to help you increase your pull up maximum reps.

The first step to increasing your pull up numbers is to build up the strength in your back muscles. Doing exercises such as lat pulldowns or seated rows will help you develop a strong foundation before beginning pull ups. Additionally, if you include chest and arm exercises such as bench presses and bicep curls into your routine, you’ll be able to grow larger back and arm muscles, which can help you eventually increase your pull up numbers.

After you’ve built up your strength, it’s time to start training for your pull ups. Before you begin, make sure to stretch your back and arms out, as this will help to protect your muscles from injury. Start off by doing assisted pull ups on a low bar or by using a resistance band for support, as this will allow you to perform more pull ups without having to use all of your strength. As you continue training, you can gradually remove the supports to get more use out of your back and arm muscles.

It’s important to note that increased pull up reps are not going to happen overnight. Dedication and patience are key to success when it comes to building up your pull up maximum reps. Additionally, be sure to take breaks and include different exercises into your routine in order to improve your overall strength.

If you take the tips outlined above and continue to work hard in the gym, you’ll be rewarded with increased reps on your pull ups.

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