If you’ve spent time on social networks lately, you’ve probably seen an endless flow of hip falls, gluteal bridges and tape side walks. As women, we have become incredibly familiar with the predominantly hip exercises – and for a good reason. Strong glutes are essential for the power of the lower body, stability and yes, aesthetic attraction.
But a critical piece is missing in the puzzle: upper bodyespecially in the back and arm. One of the most powerful transformative exercises that women often neglect is the pull up. Not only does it sculpt the back, shoulders and arms, but it also strengthens the nucleus, improves posture and stimulates functional force.
Why do women find difficult pull-ups?
Trafficking is a compound movement and body weight which requires a high level of relative force– How strong, you are compared to your body weight. On average, women tend to have less muscle mass from the upper body and testosterone than men, which naturally makes movement more difficult at the beginning.
Other factors include:
- Biomechanical lever effect: Women generally have a higher percentage of body fat and a different fat distribution (more in hips and thighs), which moves the center of mass.
- Lack of training: Many women have not focused on high body shooting movements in their training story, which means that the pull -ups feel foreign.
- Psychological barriers: Trafficking is often considered as a “male” or “too hard” movement, which creates a mental block even before the first representative is tempted.
But the truth is as follows: Each woman can learn to traction with good progression, programming and state of mind.
Advantages of women’s pulls
1. Improved posture
The pull -ups reinforce the Latissimus Dorsi, the rhomboids, the trapezoid and the rear deltoids – all the key muscles for scapular stability and vertical posture. In a world dominated by screens and allocations, pull -ups can literally help you hold bigger.
2. Definition of the upper body
The pulls target the back, the biceps, the forearms, the shoulders and the nucleus. When carried out in a coherent way, they lead to a tonic athletic body of the body without the need for endless isolation exercises.
3. Basic force
A strict traction requires complete tension of the body, in particular the nucleus. Traction training improves the deep stability of the nucleus, which improves posture, sports performance and injury prevention.
4. Functional force
The pulls are translated into a real force: lifting children, climbing, shopping and moving furniture. This functional aspect stimulates daily life.
5. Hormonal and mental health advantages
Strength training, including pull -ups, increases endorphins, supports hormonal balance and improves confidence. Women who conquer their first traction often describe it as a mental and emotional step.
6. Caloric burn and metabolism
Because pull -ups recruit several large muscle groups, they increase energy expenditure both during and after your training, helping fatty loss and metabolic health.
How women can improve in the pulls
1. Train attended the pull -ups first
Use resistance bands, machine -assisted pull -ups or partner assistance to reduce the load and strengthen force through the full range of movements.
2. Improve the force of the handle
The dead clashes, the doors of the farmers and the towel pendants help to build the forearm and the strength of the hand necessary to maintain a solid socket on the bar.
3. Strengthen the upper body
Include exercises like:
- Pulldowns LAT
- Inverted lines
- Bar rows or dumbbells
- Face shoots
- Negative sweater (eccentric)
4. Concentrate on the push of your strength
Start slowly to strengthen your strength by making brachialis or half of the pull -ups.
5. Use an appropriate shape
- Start from a dead suspension with engaged shoulders (active suspension).
- Pull your chest to the bar, not just your chin.
- Avoid using the momentum (unless you perform kipping sweater-ups in specific crossfit settings).
Tractioning progression training sample for women
Frequency: 2 to 3 times a week
Rest: 60–90 seconds between the sets
Warm -up (5 to 10 minutes)
Week 1: Force circuit
Make 3 laps:
- Assisted sweater (band or machine) – 6 to 8 repetitions
- Inverted lines – 10 to 12 repetitions
- LAT Pulldown (large handle) – 10 repetitions
- Face traction – 10 repetitions
Week 2: Grip circuit
Make 3 laps:
- Warm
- Dead places (1 x 20–40 seconds)
- Inverted lines – 10 to 12 repetitions
- Dumbbells – 12 repetitions
- LAT Pulldown (large handle) – 12 repetitions
- Face traction – 10 repetitions
Week 3: acquire skills
- Warm
- Isometric sweater – (3x 10–20 seconds)
- Inverted lines – 2-3 x 10
- Bar row – 2-3 x 10 repetitions
- LAT Pulldown (large handle) – 3 x 10 repetitions
- Face traction – 3 x 10 repetitions
Week 4: Traction practice
- Warm
- Half-work (focused eccentric): 3–4 Sets of 3 to 5 repetitions / lower lower (3 to 5 seconds) of the position of the bar
- Inverted lines – 3 x 8-10
- Bar row – 3 x 8-10 repetitions
- LAT Pulldown (large handle) – 3 x 10 repetitions
- Face traction – 3 x 10 repetitions
Week 5: master traction
- Warm
- Pull up – 2 x max
- Inverted lines – 3 x 10
- Bar row – 3 x 10-12 repetitions
- LAT Pulldown (large handle) – 3 x 10-12 repetitions
- Face traction – 3 x 10-12 repetitions
How to integrate pull -ups in your weekly routine
| Aim | Weekly strategy |
|---|---|
| Beginner | PRODHISSIONS 2X / week Property + Accessory |
| Muscle gain (hypertrophy) | Traction variations (weighted or volumes) 3x / week |
| Functional fitness | Mix traction with pumps, rows and circuits transport |
| Strength focused | Use weighted pull -ups and lower repetition ranges (4 to 6 repetitions) |
| Fat loss / packaging | Add hit or circuit training sessions for a metabolic impact |
Final reflections: recover the strength from the upper body as a woman
The pulls are not only for men. They are for women who want strength, power, posture and confidence. Although they can be difficult at first, mastering them is one of the most stimulating experiences you can live in the gymnasium. It’s time to stop jumping on the day of return and starting to build a body that moves, raises and lives hard – to to bottom.
Keywords
- Pull-up for women
- Benefits of pull -ups
- Women’s training in force
- Back coaches for women
- How women can do tractions
- Upper body exercises for women
- Traction traction female
- Why women have trouble in pull -ups
References
- Bambaeichi, E. et al. (2005). “Differences between sexes in muscle performance and fatigue resistance during intermittent high intensity exercise.” European Journal of Applied Physiology, 94 (3), 325–331.
- Ebben, WP and Blackard, Do (2001). “The practices of strength and conditioning of the coaches of strength and packaging of the National Football League.” Journal of Force and Conditioning Research, 15 (1), 48–58.
- Westcott, WL (2012). “Resistance training is medicine: power training effects on health.” Current reports of sports medicine, 11 (4), 209–216.
- Schoenfeld, BJ (2010). “The mechanisms of muscular hypertrophy and their application in resistance training.” Journal of Force and Conditioning Research, 24 (10), 2857–2872.
