Exercises For Pull-Up Strength

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This week I shared several exercises that you can practice to help you improve your pull-ups. To be clear, although these exercises may help increase your strength for pull-ups, you still need to practice pull-ups if you want to see improvement. Check out the videos and notes below to see exercises that you can add to your routine to help boost your pull-up strength.

1/2 Kneeling Single Arm Band Resisted Pull Down

Coaching Tips:

  • This exercise strengthens the muscles in the upper back and can also be used a warm-up prior to pull-ups!
    To perform this exercise, secure a resistance band to high point (I am using a door anchor).

  • Focus on drawing the shoulder blade down and back as you pull the band. Keep your core engaged and don’t allow your shoulder to come up by your ear.

  • Make sure your core stays engaged down allow your body to twist as you row.

  • Aim for 3-4 sets of 8-12 rows on each arm.

Concentric Holds

Coaching Tips:

  • This exercise will help with pull-ups by strengthening the top position of your pull-up, typically the toughest part for many people. It also strengthens your grip strength, back muscles, and core.

  • To make this exercise easier, reduce the distance that you have to “pull up” by standing on a higher surface (box, bench, step stool etc.) so that you are starting closer to the bar.

  • Aim for 3-4 sets of :5-:15+ second holds

Scap Pull-ups

Coaching Tips:

  • This exercise will help with pull-ups by strengthening the initial pull needed to begin a pull-up. It also helps by strengthening your scapular muscles, core, and grip strength.

  • Make sure your elbows stay straight throughout the entire exercise and keep your core engaged.

  • Ideally perform this exercise with straight legs. Legs can be bent if you don’t have enough space, as shown in the video above.

  • Aim for 3-4 sets of 8-12 scap pull-ups.

Body Saw

Coaching Tips:

  • This exercise will help with pull-ups by strengthening the core and back muscles (notice how thus exercise looks like a horizontal pull-up 🧐). 

  • How far forward and backwards you go depends on your level of strength and mobility. The larger the range of motion, the more difficult these will get.

  • Keep your back flat and hands in line with your elbows/shoulders. Watch that you don’t allow your back to arch, hips to hike up, head to drop, or your hands to drift into a triangle position.

  • Aim for 3-4 sets of 6-12 body saws, remember good form always comes first.

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“You’d Be Proud of Me, I Exercised”