Your lats and biceps will look divine, thanks to pull-ups’ aesthetic wonders. These exercises are similar to the building blocks of the pull-up. They’ll help you get up and over the bar by developing the back and arm strength that are sorely needed to get you up and over the bar. According to trainer Gabe Snow, a trainer at Performix House in New York City, the more you weigh, the stronger the muscles involved must be. Snow says you can do four sets of 15 without needing a physical boost, but you don’t have to go to the gym to learn how to pull-ups properly. Try incorporating these six exercises into your daily routine.
Exercise To Improve Pull Ups
Upper Body Strength Training Plan For Perfect Pull-Ups
In a single strength training session, you will do all ten of the following exercises. Or, mix and match the moves, like the hollow and hanging on one day, as well as the bent-over row and hinged row the next day. Ribeiro recommends that both men and women spend at least two days a week, with three days extending to three days. Perform two to three sets AMRAP style for each workout until your form starts to break.
Hollow Holding This is where you get the most out of your core and back workouts, so you’re able to engage both your core and back, and don’t make the mistake of pushing your hips forward when hanging.
How to: Lie your back on the ground with your arms extended by your ears To maintain a hollow position, lift your legs off the ground and your arms overhead simultaneously (b).
Hanging This pose helps you train at the bottom of the movement as well as increase grip strength. This bizarre phase of the pull-up is all about getting down with a sense of urgency.
How to: Dead hang (relax shoulders and lats) from a bar
(b): Put your shoulders down and squeeze your lats into a reverse shrug.
Bent-Over Row Here, you’ll be able to give you a full range of motion on the pull.
How to: Lunge your left foot forward and your right foot behind you With your left elbow resting on your knee, hold a dumbbell in your right hand (b). Bend your elbow to 90 degrees (b), bring the weight up to your chest. To remain stable, maintain a tight core throughout the process (c).
UPDATED: Your 10-Minute Total-Body Dumbbell Workout 4 is Relatable. Hinged Row This move is similar to a bent-over row, but it requires you to use two hands simultaneously, which is more accurate than a pull-up.
How to: Hold a dumbbell in each hand. Bend over slightly with your knees slightly bent and your back straight (b) – Bring dumbbells into your chest and slowly release them back down (b).
Your bodyweight provides the resistance during this change. When pulling, you’ll learn how to engage your back. This will also help with grip control and help you hold the bar throughout the workout. Ribeiro uses TRX straps here, but if you can’t get a pair for your strength workouts, try a bar on a squat rack.
How to: Hold two TRX handles with your palms facing in (or holding a bar with both hands). Lean back and walk feet forward so that your body is at a 45-degree angle with the floor To improve your spine, engage your core and lift your chest into your hands (b).
Bridged Row This is the next step toward getting used to using your full body weight. Use a squat rack bar again if desired. For best results, be sure to hold your back straight as you pull your body toward your hands.
How to: Position a block or step in front of the TRX straps. Grab them by the handles and sit down. Step your feet onto the block — you should be hovering horizontally over the floor
Podcast Episode On Pull Ups
No worries if you’re short on time to read this blog or are an auditory learner. As Dillon dives into the pull up, listen to our fantastic podcast episode!
Eccentric Pull Ups
Eccentric Pull Ups The Eccentric Pull Up is a variation of the Pull Up where you slow down the lower part of the lift.
If you can do a complete Pull Up, you will do the Pull Up and then lower down for 3-5 seconds. This will help you build your stamina and do more Pull Ups.
If you can’t do a full pull up, this is your chance to put on your bodyweight for at least a portion of the lift. To get to the top of the Pull Up, you can do a foot-assisted version or a Jumping Pull Up.
Start at the top of the Pull Up and lower yourself down. This may not be particularly slow at the start, but the aim is to slow it down as you go. This, as well as the Mini Pull Ups, will help you get the full Pull Up because your body must work and engage in the way it does for a real Pull Up.
If you can’t slow down the lower down at all, you can also do a Foot-Assisted Eccentric Pull Up and keep a foot on the ground to help with the entire process.
The point is to spend more time under pressure and continue to put on more of your full weight.
Check out this How To Do A Pull Up Post for more foam rolling, stretching, activation, and even strength training moves to help you get your Pull Ups.
Cori is the owner of Redefining Strength, a Orange County, California, focused on assisting each client in discovering their unique strengths. In 2011, she began training and writing a fitness blog in the hopes of empowering people through diet and exercise so they can live healthier, happier lives.
Drills And Exercises To Improve Your Pull Ups
Since we’re training for strength, I like lower reps (5 reps or fewer) but with more resistance. The thumb rule is to use as much weight/resistance as you can while still maintaining good form.
Here are my top drills for stronger pull ups: – Cap pull ups are a great way to increase your pull up position and, ultimately, your ability to do superb deadhang pull ups.
We’re starting from the bottom of the pull, with the lower traps in particular’s initial involvement that has prompted the pull.
With an overhand grip (more trap involvement), you can get to a deadlock. To bend your arms, pull your shoulder blades back and down. As your shoulder blades retract and depress, your chest will rise. All the movement should originate from your backbone.
It’s a bit like a shrug in the opposite direction – a shrug for the lower traps if you like.
My shoulders are already pulled down at the start, so there’s already a bit of muscle tension holding the shoulder blades down. My shoulders would be straight up by my ears if there wasn’t and I was completely relaxed at the start.
And in the bottom position, you always want to keep a little tension in the back.
If your grip allows, aim for 3-4 sets of 10.
If you can’t hold your body weight for long stretches, start by focusing on your deadhangs before starting to this drill. Try this drill again if you can’t wait for 30 seconds or more.
To save on grip strength, try… – Lat pulldowns at the bottom of the page. We’re currently working on the top of the pyramid – the elusive chin-over-bar position.
Whereas the lower traps and pecs are mainly responsible for the pull up, the lats and biceps are responsible for the bulk of the pull up.
To build muscle, use heavy lat pulldowns and a pause in the bottom position for 3-5 seconds. As with a pull up, make sure your shoulder blades are always pulled back and down. If your shoulders are strained during the pause, try lowering the bar’s weight until you can hold it in the correct position.
With a pause at the top, the band will progress from lat pulldowns to band pull ups.
This is quite difficult considering that the band gives you the least resistance at the top of the climb.
At the top of the game, pause for 3-5 seconds and aim for 5 sets of –
You can swap these with: – Start at the top of the pull up and slowly lower yourself down, while still keeping the shoulder blades down and down. You’ll know that you’re improving the lats and lower traps as well as all the assistance muscles that are doing this exercise.
Lower for ten seconds and 5 sets of –
If you are new to working these muscles, they may be very sluggish at first. You may find that you can’t pull as much as you should have before.