Struggling with pull-ups? Don’t worry—bodybuilder Erin Stern has exactly what you need to improve them. In a recent YouTube video shared on December 18, 2024, Stern shared her six-step guide for improving your pull-ups.
“If you’re looking to get better at pull-ups or if you’re looking to get your first pull-up, stay tuned. I’m going to outline a framework that will help you get there, get more reps, and get stronger.”
As a two-time Figure Olympia champion, Erin Stern understands what it takes to succeed as an athlete. After dominating the Figure division, Stern set her sights on the Bikini category, where she once again proved she was a formidable opponent after her impressive win at the 2022 Republic of Texas Pro.
Considering her accomplishments as a bodybuilder, Stern has invaluable advice that she often imparts to her fans through social media. From explaining how to properly perform exercises to breaking down reasons individuals aren’t finding success in the gym, Erin Stern never lacks helpful advice that pushes others to achieve their fitness goals.
Erin Stern’s 6-Step Guide to Performing Effective Pull-Ups
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In her latest offering on YouTube, Stern provided tips on how to perform and perfect pull-ups.
Find her six steps below:
- Step 1: Prioritize Pull-Ups
- Step 2: Increase Frequency
- Step 3: Start with Chin-Ups
- Step 4: Incorporate Negative Reps
- Step 5: Use Resistance Bands
- Step 6: Track Your Progress
Prioritize Pull-Ups
Step number one is to prioritize pull-ups, which could mean including them earlier in the week when your body is at its freshest and most rested.
“After your warmup, you’re going to perform two to three sets of pull-ups, as many reps as you can do.
By prioritizing them, especially putting them at the beginning of the week when you’re most fresh, your strongest, and you’re most able to put 100 percent effort into it.”
Increase Frequency
Stern believes frequency is key to building pull-up strength. She advocates for practicing the movement three times per week.
“You want to think about frequency, so two to three times per week is a great place to start.”
If you’re susceptible to becoming sore after workouts, try just two sessions per week and limit repetitions.
“If you become overly sore, or if you have a tendency to become sore, start on the lower side. So, start with two times per week, you’re going to do two to three sets and as many reps as you can do.”
Start with Chin-Ups
Since pull-ups are viewed as a more difficult exercise, Stern explains that starting with chin-ups might steer you in the right direction.
“Pull-ups are actually a more difficult exercise,” she adds. “If you’re looking to get your first rep or if you’re looking to get more reps in, start with chin-ups. This is simply reversing your grip from overhand to underhand. This again, is going to allow you to get more out of the exercise to begin with.”
Incorporate Negative Reps
Forced and negative reps with a box or bench is another method she believes helps individuals master the pull-up over time.
“Forced reps are basically going to help you on the negative portion of the exercise. So if you’re going to step up on the box or bench, hold on to the bar, and jump up to that mid-rep portion and slowly lower yourself down as slow as you can go.”
“If you can’t do a single pull-up, being able to bring a box or bench over, jump up to that mid-rep portion, and slowly lower yourself down, you’re going to get much stronger over time.”
Use Resistance Bands
She also suggests using resistance bands which can help lifters get into the ‘mid-rep’ portion of the exercise.
“Think about using a loop band. These loop bands come in various tensions. So, you have the ability to start with a heavier one, this is going to give you a little bit more oomph, a little bit more of a spot getting to that mid-rep portion.”
Stern says to thread the resistance band through the bar with your feet cradled within it.
“You’ll thread it around the bar and then you’re going to place your foot through that loop, extend your leg and this is going to give you that strength to get up to that mid-rep portion.”
Track Your Progress
Her final tip: track your progress to ensure improvements over time.
“We typically have a sticking point somewhere around the bottom to about a quarter of the way up. So this can be a good way to get more reps in and to gain strength over time.”
Erin Stern masterfully breaks down exercise mechanics in an easy-to-follow manner. Whether providing a step-by-step guide to performing kettlebell swings or showing how to execute the Arnold press, Stern empowers her followers to improve their strength, prevent injuries, and maximize their results.
Next time you hit the gym, remember Stern’s six-step guide to executing the perfect pull-up and let us know in the comments how it goes.
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