The pull-up involves the muscles of the shoulders, biceps, and back muscles. As with any exercise, in order to increase the maximum number of repetitions, you must either work out separately the muscles that are involved in the exercise, or increase the working weights.
Necessary
gym membership
Instructions
Step 1
In case you decide to work on each muscle group separately, you need to work separately on the deltas, biceps and back muscles.
Step 2
Use side dumbbell raises and front dumbbell raises to work deltas. Also, use a seated dumbbell press to work and strengthen your shoulder muscles. Do five to six sets for each exercise, seven to eight repetitions each.
Step 3
To pump the biceps, perform a straight or E-Z barbell lift through the curl of the arms. After that, proceed to alternate bending of the arms from dumbbells, focusing on the knee or on a specialized bench to isolate the biceps. Do eight sets of six to seven repetitions for each exercise.
Step 4
To work on your back, do the upper and lower pulls, as well as work on the trapezoid. Exercises performed in combination, will allow you to work out all the muscles of the back, without leaving "blank spots". Do sixteen to eighteen reps in each set - the more you swing your back, the better the recoil will be.
Step 5
Pull up with extra weight. Use a powerlifting belt and drawstring to add weight to your body mass. Pull up in each approach to failure - this way you can achieve the maximum result in the number of pull-ups in the future.
