How to Do Pullups for Children

Pullups aren't easy. Even many healthy adults can't perform more than a handful of pullups, which require you to hang from a horizontal bar and then pull your chin above the bar. Unless there's a medical reason to avoid pullups, having children perform the exercise gives them a good start toward lifelong fitness. Use a variety of methods to help your children perform pullups.

Instructions

  1. Pullups for Kids

    • 1

      Give the child a boost yourself. Hold the child's legs as he hangs from the bar, pulls himself up and then descends. The child should use a wide, overhand grip -- wider than shoulder-width apart. As the child gets stronger, support less of his weight, or let him go when he's above the bar and allow him to descend on his own, provided he can do so under control. This is known as a "negative" pullup, which builds the muscles needed to do a full pullup.

    • 2

      Teach the child to hang from the bar to build hand, arm and back strength. Children can perform dead hangs by grasping the bar with a wide overhand grip and simply hanging straight down. They can do flex hangs by pulling themselves above the bar -- with assistance, if necessary. They can then remain in position with the elbows bent and chin above the bar.

    • 3

      Instruct the child to perform pullups the same way in which adults do pullups. If a child can do pullups, there's no difference in form. Have the child hang straight down from the bar with his arms extended and his feet above the floor. The child then pulls himself up until his chin clears the bar before lowering himself under control to the starting position.