Perfecting pull ups for women

So we're off to the gym and one of my major ambitions is to do pull ups. Bit of research and the first problem is mass - you need to be lean to lift your own body weight. So I'm working on that (obv) and the new clean and dry regime should sort that out.

Second, you need strength in the right muscles to achieve the action, I found that out from reading this article:

http://breakingmuscle.com/womens-fitness/women-and-pull-ups-3-secrets-for-success-youve-probably-never-tried

So the exercises recommended are:

Improve strength at start of the pull

1A. Reverse preacher curl, 6-8 reps. 2.5kg x 2 + bar

1B. Standing barbell curls, 6-8 reps 3.75kg x 2 + bar

1C. Incline dumbbell hammer curls, 6-8 reps 6kgs

Improve strength finishing the pull

1A. Reverse flyes, 6-8 reps (they would be bent over lateral raises, but we’re already lying on a bench)

1B. Elbows-out rows, 6-8 reps

1C. Batwings, 6-8 reps

3kg 1st set, 4kg 2nd set, 3rd & 4th 3kg flyes, 4kg rest - go to 5kg next time

Link the body together: hollow drill

3kg 1st set, 4kg rest - try 5kg next time. 

Verdict

A good arm and shoulder session. Wonder how it'll feel tomorrow?!