Exercises For Pull-Up Strength
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.