Pull-ups are one of my favorite exercises to practice and teach. There is something very satisfying and empowering when you are able to lift your own body. For many, learning pull-ups can feel intimidating or maybe even impossible. With the correct training and patience, everyone is capable of learning how to be able to complete a pull-up.

Pull-ups are a total body exercise that requires strength not only in your upper body, but also in your core and leg muscles. Below are a few of my go-to exercises and tips for increasing your strength for pull-ups

First things first, to get better at pull-ups…you need to actually practice more pull-ups.

This might seem so simple, but if you want to get better at pull-ups, you need to be practicing more pull-ups. And you need to practice consistently. That means multiple sets and multiple days a week. Everyone will see progress at different rates, it may take one person a few weeks to see progress, while it may take someone else a few months or even a year. The key is not to give up and to keep stay consistent. You can add in variety by mixing up the gip, changing the intensity, adding in holds etc. but you want to be consistently practicing. Too often I see people giving up too soon or occasionally sticking in pull-ups hoping for improvement, my advice is to practice pull-up variations 3–5 days per week depending on your current fitness level.

Below are a few pull-up variations & modifications to practice, the videos progress from easier to more advance.

1. Pull-up Modification: Assisted Pull-ups

2. Pull-up Modification: Band Assisted Pull-ups

3. Jump Assisted Pull-up + Eccentric

4. Pull-up Variations

Improve your Grip Strength

Your grip strength plays a major part in developing your pull-up strength because if you can’t hang on to the bar, you can’t do a pull-up. There are many, many ways to increase grip strength from practicing hollow hangs on the bar to weighted exercises such as farmers carries. Below are a few of my favorite exercises for strengthening your grip.

1. Hollow Body Hangs

2. Loaded Farmer Carries

3. Bottoms Up Kettlebell Press

Don’t Forget to Practice Horizontal Rows and Pulling

Adding in horizontal pulling will help strength the muscles in your upper body including your back and arms. It will also help to improve shoulder strength and stability, which are critical for performing pull-ups. There are several different exercises you could add into your workout for horizontal pulling or rows.

1. TRX Row

2. 1/2 Kneeling Single Arm Row Off Bench

Strengthen your core muscles

Having a strong core will help improve your ability to do more pull-ups. A strong core will help you create more tension in your body which is needed to be able to do a pull-up. It also will help you to perform more efficient pull-ups by having a better path to the top of the pull-up bar and reducing the amount of swinging during your pull-ups. Below are a few of my favorite core exercises for pull-ups.

1. Ab Wheel

2. Iso-metric Hold Deadbug

3. Eccentric Body Saw

Pull-Up Workshop

Want to learn more about pull-ups? Join me for my pull-up workshop on Friday September 30th at 7:30pm EST. In this workshop we will learn pull-up fundamentals, pull-up form and technique, and exercises to improve and build your pull-up strength.

You can expect to leave this workshop with an increased understanding of pull-ups, exercises to practice to continue your pull-up journey, and of course a great workout!

This workshop can be attended in person at Good Karma Studio in Albany, NY or attended online zia Zoom. If you are participating online, you will need access to a pull-up bar and bands.

Click the button below to learn more or sign up!