If you want to do pull-ups, you should mainly strengthen the strength of back muscles and biceps brachii and the hardness of forearms and palms, otherwise the strength will be too great and the palms will be too tender, and your body will wear out for so long. In the first two movements, I practice my back, and in the last two movements, I practice my biceps and forearms. As for the wear resistance of the palm, you have to hang more horizontal bars to practice. Hang it if you can't pull it. I hope it helps you.

I'll recommend some tricks to you. Look at the picture, remember to choose the right weight and warm up before training.

1, bend the dumbbell to paddle, move your hands, the essentials of the action, bend your knees with your feet shoulder-width, keep your back straight, hold the dumbbell with your hands, keep your fists opposite your eyes, tighten your arms, pull the dumbbell to the back, keep your back tight, and then control the dumbbell to return to the initial action. Repeat 10 times to do 3 groups.

2. (Figure 2 and Figure 3 show an action) One-arm dumbbell rowing. The main point of action is generally to find the bedside. Kneel on one knee beside the bed, support your body with the same hand and step on the ground with the other hand. This action is done after paddling with both hands, each group 10, 3 groups for each hand.

3, standing dumbbell bending, feet shoulder width, knees slightly bent, hands holding dumbbells on the sides of the body, fists and eyes outward, dumbbell bending with the help of the strength of biceps brachii, more than 90 degrees, the body can not shake, do not borrow, you can both hands at the same time, you can also alternate actions. Each group 10, make 3 groups.

4, sitting posture dumbbells alternately bend, find a fixed small stool or other objects, sit up straight, put dumbbells on both sides of the body with both hands, fist eyes forward, do alternating bending, right arm bending, and left arm bending alternately, each time bending 10 times, do 3 groups.

The rhythm of the above actions should be well controlled and explosive force should not be used. After you practice these movements for a period of time, you can do pull-ups and train on the horizontal bar. After all, your ultimate goal is to practice pull-ups.