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Exercises For Pull-Ups

If You're Struggling With Pull-Ups, These Are the 16 Exercises You Need to Master

Feb 28 2019

In my opinion, pull-ups are one of the hardest moves to master. They require upper-body strength (specifically from your back muscles and shoulders), control, and lots of mental strength. To help you reach your goal of learning how to do pull-ups, I created a guide of moves you should start doing to build an upper-body strength foundation.

The dumbbell exercises will help you build upper-body strength; you should also continue doing other upper-body exercises like push-ups and triceps extensions. The pull-up variations will help you become familiar with the movement pattern and break down each portion of a pull-up.

If you're feeling tempted to do all these exercises together in one workout, don't; you'll be extremely sore if you do. Instead, begin to incorporate these exercises into your strength programs. You can add them to an upper-body workout with pushing movements like push-ups and the bench press, and you can also add them to total-body workouts with pushing exercises, like squat variations and lunges.

Ahead are 16 exercises that will help you finally master pull-ups.

Image Source: Getty / skynesher

1. Single-Arm Cable Machine Row

  • Adjust the carriage so that it's at the bottom of the cable machine. Attach a single handle to the pulley on the carriage of a cable station. You should be facing the pulley.
  • Next, select the amount of resistance you want — 10 to 25 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
  • Facing the pulley, grab the handle with your right hand keeping with your palm facing down. Step approximately three feet away from the machine. Come into a high lunge with your left leg in front. There should be a slight bend in your right leg.
  • With your core engaged, pull your right arm back, keeping it close to your body. As you pull, turn your hand to the right so that your palm is facing your right side.
  • With control, extend your arm forward, turning your palm back down.
Image Source: POPSUGAR Photography / Tamara Pridgett

2. Cable Pullover

  • Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
  • Next, select the amount of resistance you want: 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
  • Facing the pulley, grab the rope and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and elbow joints.
  • On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. Overhead Shoulder Press

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one rep.
Image Source: POPSUGAR Photography

4. Dumbbell Front-Arm Raise

  • Stand with your feet hip distance apart. Hold a dumbbell in each hand so your hands are facing forward with your palms facing your thighs and each dumbbell down in front of your legs.
  • Keep your torso straight and lift both arms up, keeping your elbows with a slight bend and your palms always facing down.
  • Continue to lift your arms until they are just about parallel to the floor, about shoulder height.
  • Lower your arms to complete one rep.
Image Source: POPSUGAR Photography / Benjamin Stone

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5. Cable Machine Lat Pulldown

  • Adjust the carriage so that it's at the top of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
  • Next, select the amount of resistance you want — 10 to 20 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
  • Facing the pulley, grab the rope, and step approximately three feet away from the machine.
  • With a slight bend in your knees, extend your arms and lean your chest forward. With your core engaged, pull your elbows back as you lift your chest up. Be sure to keep your elbows in tight by your side.
  • Fully extend your arms and return to the start position.
Image Source: POPSUGAR Photography / Tamara Pridgett

6. Lateral Arm Raise

  • Stand with your feet hip distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
  • Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
  • Do the same move with your left arm.
  • Then do both your right and left arms at the same time.
Image Source: POPSUGAR Photography

7. Reverse Grip Bent-Over Row

  • Grab an EZ bar or two dumbbells; 10-20 pounds is a great starting point.
  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the EZ bar or dummbells straight up to your hips, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed back. Don't arch your back.
  • Slowly lower the weight back to the starting position. This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

8. Bent-Over Reverse Fly

  • Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
  • Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
Image Source: POPSUGAR Photography

9. Single-Arm Row

  • Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

10. Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
Image Source: POPSUGAR Photography

11. Upright Row

  • Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.
  • Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
  • Slowly lower them to the starting position. This counts as one rep.
Image Source: POPSUGAR Photography

12. Bent-Knee TRX Assisted Pull-Up

  • Start with the TRX straps overshortened, as high as they can go.
  • Grab the handles, and make sure your hands are directly over your shoulders and hips. Your spine should be straight, and your feet should be flat on the ground.
  • Pull yourself up as high as you can, and then lower back down to the starting position.
Image Source: POPSUGAR Photography / Tamara Pridgett

13. Extended-Legs Assisted Pull-Up

  • Start with the TRX straps overshortened, as high as they can go.
  • Grab the handles, and make sure your hands are over your shoulders and hips. Your spine should be straight, and your legs should be fully extended.
  • Pull yourself up as high as you can, and then lower back down to the starting position.
Image Source: POPSUGAR Photography / Tamara Pridgett

14. Scapular Pull-Up

  • Place a bench, box, or another stable object underneath the pull-up bar. Stand on top of the bench, and grip the pull-up bar with both hands. Your hands should be slightly wider than shoulder-width distance apart, and your palms should be facing away from your body.
  • With control, remove your feet from the bench, and hang from the bar. Your shoulders should be relaxed.
  • Without bending your arms or swinging, perform a reverse shrug to depress your shoulder blades. Pause for a second at the bottom, then return your shoulders to the starting position.
Image Source: POPSUGAR Photography / Tamara Pridgett

15. Negative Pull-Up

  • Place a bench, box, or another stable object underneath the pull-up bar. Stand on top of the bench and grip the pull-up bar with both hands. Your hands should be slightly wider than shoulder-width distance apart and your palms should be facing away from your body.
  • Jump up off the bench and pull yourself up. If you can, try to get your chin above the bar. This is your starting position.
  • With control, slowly lower your body down for three counts or until your arms are fully extended. Be sure to keep your core engaged throughout the entire movement.
Image Source: POPSUGAR Photography / Tamara Pridgett

16. Banded Assisted Pull-Up

  • Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
  • Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
  • With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
Image Source: POPSUGAR Photography / Tamara Pridgett

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