Pull-up & Chin-up Workout for Women

As a woman, pull-ups and chin-ups are two great exercises to include in your workout; they use a variety of different muscles and require a sufficient amount of caloric output. Including pull-ups and chin-ups in your routine may seem daunting at first, but there are many ways to incorporate these two exercises safely and effectively.

  1. Bounce Jump

    • Jump pull-ups or chin-ups are the perfect exercise for beginners to incorporate into their workout routines.

      Start by adjusting the bar to the appropriate height, ideally it should be just within reach at the top of your jump. Once you have the bar adjusted, stand underneath the bar with your feet shoulder-width apart. Jump up to grab the bar and, utilizing the upward motion of your jump, pull yourself up until your chin is just over the bar. Release slowly back down to the floor and repeat. First, try three sets of five repetitions and then work your way up to more reps as you get stronger.

    The Slower the Better

    • Negative chin-ups or pull-ups challenge your endurance level, but effectively tone your arms, shoulders and back.

      For this exercise you will need a large box or bench. Place the box far enough in front of the bar so there is enough space for you to fully lower yourself down without hitting it, and stand on the box -- the bar should be just about chin-level. Grab the bar at your normal pull-up width. Now lift your legs off the box and slowly lower yourself until your arms are fully extended. Ideally, it should take you about 20 seconds to lower yourself all the way down. After you are finished, place your feet back on the box and repeat. Try doing three sets of 20 second reps and work your way up as you get stronger.

    Partner Up

    • Assisted pull-ups are an excellent exercise for beginners trying to build strength.

      Find a workout partner or spotter who can aid you in this next exercise. Grab the bar shoulder-width apart and have your spotter set up behind you. As you raise yourself up, your partner will place their hand on the small of your back or your hips to give you the assistance to raise completely up. Try to limit the assistance from your partner and utilize their help less and less as you get stronger. Start off with three sets of five repetitions and work your way up to more reps.

    Keep It at the Top

    • Pull-up or chin-up holds increase endurance and strengthen muscles in the arms and back.

      Much like the negative pull-up or chin-up exercise, you will need a box or bench to be placed underneath the bar. Standing on the box, with the bar about eye level, grab onto the bar about shoulder-width apart. Lift your legs off the box and hold yourself up so that your chin remains above the bar. Try holding this position for five seconds at a time for three sets. Once you are strong enough you may extend the time to 10 second reps.