Buzz
The path from not being able to do a single pull-up to accomplishing just one is long, tough, and often feels overwhelming. But once you manage that first rep, the satisfaction is short-lived—each set you attempt may still only yield one lonely pull-up. Whether you're just starting out or have already achieved that first milestone, you'll need some exercises to help break down the pull-up into more manageable steps.
Here is a collection of exercises that are less challenging than a full pull-up but target the same muscle groups. Choose one that feels hard enough to push you but still achievable, and you'll make strides towards performing full reps. These exercises are often referred to as pull-up regressions, with progressions being the more difficult variations of the pull-up.
The exercises are arranged in order from easiest to hardest, but feel free to mix things up and choose what works best for you based on your current level.
Machine-assisted pull-ups, like those performed on the Gravitron, allow you to adjust the amount of weight you want assistance with. The more weight you add to the stack, the easier the exercise becomes (which is the opposite of how most gym machines work).
Lat pulldowns, another gym machine, replicate the pull-up motion while seated. This targets your arms more and your core less. The weight is adjustable to suit your needs.
Inverted rows can be done using a bar set at a lower height, such as the Smith machine, or on gymnastics rings (referred to as "ring rows") or a suspension trainer.
Assisted pull-ups using a resistance band involve hanging an elastic band from the bar. Place one foot or knee in the band, and it will assist you by providing a lift as you pull up.
Box pull-ups are easy to set up with a doorway bar. Just place a chair in the doorway and rest one foot on it while performing your pull-ups. Push with your foot as much as you need. In a gym, you can substitute the chair with a plyo box, bench, or any other appropriate and safe object.
Negative reps help build strength rapidly. Jump or climb to the top position of the pull-up and then lower yourself down slowly.
Flexed arm hangs involve hanging from the top of the pull-up bar without moving up or down. These activate some of the same muscles, and you can track your progress by the duration of your hang.
Scap pull-ups (as shown above) focus on the bottom part of the pull-up motion. Begin by hanging from the bar and then imagine pushing the bar down towards your waist with straight arms. This will activate your back and shoulder muscles. The term “scap” refers to your scapula, the large shoulder blade in your back.
Chin-ups and neutral grip pull-ups are grip variations. In chin-ups, your palms face towards you, as opposed to away. This adjustment recruits more of your forearm muscles, making them slightly easier.
Once you've become a pull-up pro, remember that you can use these same exercises, particularly the assisted pull-ups, to train for advanced moves like one-armed pull-ups, pull-ups with just your fingers, or any other challenging variation you dream of mastering.
