Warming up will help you pull off more pullups.
You'll be able to do more reps, prevent injury and burn more calories - ultimately, see more results - during your pullups session by warming up beforehand. According to the American Council on Exercise, adding five to 10 minutes of aerobic activity and flexibility moves to the beginning of your workout is all you need to benefit from the positive effects of warming up.
Learn the Science
A proper warm-up will get blood moving into your muscles, add to their flexibility and prepare your nervous system for the shock of your workout. A pullup targets your back and your arms. In order to get the most out of your workout - and ensure your safety - you need to warm up the targeted muscles in two ways: aerobically and with flexibility exercises.
Add Aerobic Activity
Warming up can improve your calorie burn, so start your workout right by performing a few dynamic moves to get your heart pumping. Some effective exercises include jumping rope, squat jumps and skater jumps. Even 30 seconds of jumping rope can help prepare your body, but aim for two to three minutes of jumping rope, followed by 50 jumping jacks and 20 body-weight squats to fully ready your body for the bar.
Improve Your Flexibility
Improve your range of motion with flexibility exercises before you stress your muscles. Not only will this help protect your joints, but you will get more forceful contractions from your muscles, helping you power out those last few reps. Your muscles work better after warming up because the increased blood flow brings much-needed oxygen to them that is used during contractions. Use a light resistance band to prep your shoulders and back by stretching it in front of your chest and then bringing your arms above your head. Keeping the tension, reach back behind your head as far as is comfortable.
Try the Warm-Up Pullup
After your warm-up is done, don't immediately try a set of pullups to failure. Just do one pullup. Wait for 20 seconds and then perform two pullups. Wait another 20 seconds before doing three pullups. After waiting another 20 seconds, you are ready to try four pullups in a row. If you are not an advanced exerciser, use an assisted pullup machine to work this many pullups into your routine. Pauses between pullups will give your body time to adjust to the shock of this extreme exercise and will lead to far more success with your workout.