The differences in body types does mean that, on average, women find the exercise more difficult \u2013 but that\u2019s not the whole story<\/p>\n
Pull-ups are a bodyweight exercise where you hang from an overhead bar, usually with an overhand grip, and pull yourself up until your chin clears the bar. \u201cThey\u2019re a great upper-body exercise,\u201d says Prof Leigh Breen, a\u00a0specialist in muscle physiology at the University of Leicester. \u201cThey primarily work the muscles in the back, but also recruit the arms and the core.\u201d They\u2019re known for being tough \u2013 particularly for women. But is that true?<\/p>\n
\u201cIf we take the population as a\u00a0whole, doing a pull-up is typically more challenging for the average woman,\u201d says Breen. There are a few reasons for\u00a0this. First, women naturally tend to\u00a0carry a smaller proportion of their muscle mass in their upper body than men \u2013 and these are the muscles relied upon for the exercise. Second, women generally have a slightly higher body fat percentage than men. Because a\u00a0pull-up requires you to lift your entire bodyweight, having less upper-body muscle relative to the weight you\u2019re moving can reduce what\u2019s known as your strength-to-weight ratio.<\/p>\n
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Finally, differences in anatomy can make the movement slightly less efficient. Men tend to have broader shoulders and different body proportions, which can\u00a0make the mechanics of a pull-up a\u00a0little more favourable. Women often have a\u00a0slightly lower centre of gravity too, which may make the movement marginally more challenging.<\/p>\n
But these are population averages, not hard rules. \u201cAnyone can train and see similar levels of muscle adaptation,\u201d says Breen. \u201cAlthough women may have a slight disadvantage, it\u2019s nowhere near enough to stop them becoming very good at pull-ups. Plenty of women can do far more pull-ups than the average man.\u201d<\/p>\n
If your goal is your first pull-up, it\u2019s best to build strength gradually. Assisted pull-ups using resistance bands can help you practise, while exercises such\u00a0as lat pull-downs and rows strengthen the required muscles.<\/p>\n