If a guy is doing 10 perfect pull-ups, how much can he lift?

 How to Master the Pull-Up: One of the Hardest Bodyweight Moves Out There

1. Why is the pull-up important?

It's the ultimate test of upper-body muscular strength and one of the few bodyweight movements that works your back and biceps, says former Royal Marines PTI Sean Lerwill. A lot of guys take a better look at their bench press, but I think your total pull-up effort is a much better indicator of a strong, stable, functionally fit upper body that has real-world performance capability.

2. How many should I be able to do?

The Potential Royal Marine Course (PMRC) requires you to do three full pull-ups to stay on the course, while 16 gives you a maximum score. A guy in good shape should be able to do about six perfect pull-ups at a slow, controlled pace with a goal of hitting 12 reps, Lerwill says. Once he gets to that point, he should make them harder by holding a dumbbell between his ankles or wearing a belt with weight plates attached.

3. How to do a perfect pull-up

Jump up and grab the bar with your hands shoulder-width apart and palms facing out. Hang with your arms fully extended, you can bend your legs at the knees if they drag on the ground.

Keep your shoulders back and your core engaged at all times. Then pull up. Focus on recruiting all the muscles in your upper body to assist you in your upward efforts.

Slowly move up until your chin is above the bar and then back down just as slowly until your arms are extended again.

Aim for 10 pull-ups, but be prepared to come up short.

Don't be discouraged if the idea of ​​doing 10 pull-ups seems ridiculous right now, there are plenty of ways to build even your first full pull-up. Start by getting used to your own body weight by holding a dead center for as long as possible without even bothering to try to get up.

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