Conquer The Bar: Everything You Need to Know to Get Your First Pull-Up
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Whether you want to feel stronger, get some juicy back gains, or simply challenge yourself, pull ups are a powerful way to take your training to the next level - some say it’s the ultimate test of upper body strength.
Nothing beats the feeling of finally achieving that first clean pull but it takes strength, endurance and determination. With the right approach, you’ll be smashing those reps sooner than you think.
Here’s 10 tips to help you get your head in the game (and above the bar) :
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Build up your strength on the LAT pulldown machine
The LAT pulldown machine is the perfect place to start your pull-up journey. This exercise closely replicates the motion of a pull up, but rather than pulling yourself towards the bar, you are pulling the bar towards you. It engages a lot of the same muscles, including lats, biceps and delts, and due to being a seated exercise, it allows you to focus on your form in a stable manner.
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Test your endurance
It’s just as important to test your endurance as it is to test your strength. Exercises such as dead hangs, slow negatives, and scapular pulls develop your grip strength, as well as the shoulder stability needed to support your own bodyweight. Once you build up more strength, try holding yourself at the top with your chin above the bar (feel free to do this on the assisted pull up machine or using resistance bands!)
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Use the assisted pull up machine
By using counterweights, the assisted pull up machine mimics the movement of a pull up while reducing the amount of bodyweight you have to lift. You can gradually adjust the assistance as you get stronger, making it easy to track your progress. By keeping you controlled and stable, it takes the struggle out of staying on the bar, so you can focus on building up to your first unassisted rep.
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Stay consistent with your upper body exercises
Pull-ups use the majority of your upper body muscles and therefore it’s crucial to stay consistent with upper body exercises. Exercises such as dumbbell bicep curls, lateral raises, shoulder press and bent-over rows are great for engaging different muscles while all contributing towards achieving a pull-up. We recommend incorporating your pull up practice at the start of your upper body session so you don’t get worn out.
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Try out smith machine inverted rows
Inverted rows are great for practicing the motion of pulling your body to the bar. Position the bar at waist height (the lower the bar, the more difficult) and lie underneath the bar with your heels on the ground. With an overhand grip, pull yourself to the bar - this will engage the same muscles as a pull up whilst being supported by your legs.
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Get some resistance bands
Resistance bands pull ups are the closest exercise to an actual pull up, as you get the full range of motion and engage all the same muscles. They take the weight off the hardest part of the movement (the bottom) and the thicker the band, the more support you will have. They’re ideal for improving control but without other progressions, you might struggle when it comes to the top-end strength needed for unassisted pull-ups.
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Try chin ups or neutral grip first
Neutral grip chin ups put less strain on your shoulders and wrists due to the grip position. Instead, they put more focus on bicep activation which can make the movement feel easier. Being able to do unassisted chin ups is a major milestone towards getting your first pull up, but it’s important to build up your reps first.
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Start at the top
Trying to get a pull-up from a dead hang position can feel almost impossible - your arms are locked, and there’s no momentum to get you started. Instead, use a box or bench to jump up so your chin starts above the bar. Lower yourself down with control and use that momentum to guide your next rep. This method works because most people are naturally stronger in the lowering phase, making it easier to build strength and control your body weight.
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Cross your legs
It might sound simple but keeping your legs crossed during pull ups is one of the simplest ways to control your form. Doing this helps eliminate unnecessary swinging or kicking so that you can focus on engaging your upper body muscles without wasting energy on controlling momentum. It also helps keep your spine neutral and tightens your core.
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Stay consistent!
The quickest way to get a pull-up? Showing up. Being consistent and practicing once or twice a week will help you perfect the movement and build muscle - show up and the results will show themselves. Remember to also give your body a break, as rest gives your muscles time to recover and reduces the risk of injury.
Other quick tips:
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Struggling with staying on the bar? Use chalk for better grip strength
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Start with narrow grip - the wider the grip the more difficult it is
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Remember to do plenty of stretches before you start your exercises
Explore our collection of upper body must-haves, from sports bras to stringers. Click here to shop now.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!