Strengthening your back for pull-ups: A fitness expert suggests four exercises to bolster your upper body.
Cracking the pull-up code is a common pursuit for many of my peeps aiming to level up their fitness game. Even though it seems like a straightforward move, pull-ups can prove to be quite a challenge. If your first attempts left you hanging, don't fret – you're not alone, and these tips might help.
A strong back is key to mastering pull-ups, so you'll want to zero in on several target muscles: your latissimus dorsi (the muscle running from your rib cage to hips), as well as your middle and lower trapezius, along with the rhomboids, all lurking between the shoulder blades.
Here's a tailored list of exercises that will help you build the necessary strength to conquer a pull-up like a boss. You'll need a pull-up bar, a long resistance band, a table (or another sturdy surface), and a dumbbell.
Dead hang
Crank it up: 2-3 Sets: 10-30sec Reps:
- Climb onto an elevated surface and grab a pull-up bar with an overhand grip (palms facing away from you). Engage your core and keep a neutral spine.
- Roll your shoulders back and squeeze your shoulder blades together.
- Stepping off the elevated surface, hang from the bar.
- Hold for the desired amount of time, or until your muscles scream for mercy.
Insider tip: Keep your back and core engaged at all times. Start with 10 seconds and gradually increase your time as you build strength.
Assisted pull-up
Sets: 2-3 Reps: 8-10
- Secure a resistance band around the pull-up bar.
- Climb onto an elevated surface and grab the bar with an overhand grip (palms facing away).
- Step one foot at a time into the resistance band. Engage your core and keep a neutral spine.
- Roll your shoulders back and squeeze your shoulder blades together.
- Hoist yourself up until your chin passes the bar, then lower with control.
- Repeat the drill until you reach muscle failure.
Bonus tip: Resistance bands come in different thicknesses (strengths). Start with a thicker band and gradually work towards a lighter band as you get stronger.
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You can also use an assisted pull-up machine, often available in gyms. These gizmos help by counterbalancing your own bodyweight. Begin with a heavier weight and decrease as you improve.
Inverted row
Sets: 2-3 Reps: 10-12
- Position yourself underneath a table or other sturdy surface, aligning your hips with the edge.
- Grab the edge with an overhand grip and lengthen your legs, walking them out so that your body forms a straight line.
- Roll your shoulders back and squeeze your shoulder blades together.
- Pull yourself up until your chest touches the edge of the table.
- Lower with control.
- Continue until you reach muscle failure.
Insider tip: Keep your hips from dropping by engaging your glutes and hamstrings. You can also bend your knees and place your feet on the floor for support.
Alternatively, you can use a Smith machine or a barbell and squat rack. Set the bar at hip height and perform the movement as described.
Dumbbell row
Sets: 2-3 Reps: 10-12
- Select a pair of moderately heavy dumbbells and assume a stance with feet hip-width apart.
- Hinge at the hips and lean your torso forward. Engage your core and keep a neutral spine.
- Squeeze your shoulder blades and lift the dumbbells toward your hips.
- Pause briefly at the top and lower with control.
Bonus tip: Keep your back engaged and avoid rounding the spine during the movement.
If you have a weight bench or another elevated surface, you can use it for additional support. Rest the arm and knee of your non-working side on the bench, keeping your core engaged and spine neutral.
Incorporating these suggested workouts into your health-and-wellness routine can significantly enhance your fitness-and-exercise performance. The dead hang, assisted pull-up, inverted row, and dumbbell row exercises, when executed regularly, will help strengthen your target muscles, essential for mastering pull-ups.
