Mastering the Pull-Up: Your Gateway to Upper Body Strength

Today, we’re going to dive into one of my favourite exercises — pull-ups. And while some of you may already be able to perform a pull-up, many of you won’t be there just yet, and that’s okay. For those who aren’t there (just yet), we’re going to lay out some principles and tips that will allow you to progress to that point. And for those that can, we’ll give you some ideas for progression. 

If you ask any fitness professional, most would put pull-ups in there as a staple upper-body exercise.  But I get it, pull-ups can be tough, especially if you're newer to strength training. That's why I wanted to break down why they're so beneficial, what muscles they work, and most importantly, share some practical tips to help you progress towards pull-up mastery. 

The Benefits of Pull-Ups

First up, why are they so good?

Pull-ups are a compound exercise that targets multiple major muscle groups at once. We're talking about your lats, biceps, shoulders, and your core. By strengthening all these areas, pull-ups boost your overall upper body strength and pulling power. They're also a great way to build grip strength, essential for many other exercises.

Because of the muscles involved, they’re a fantastic movement for assisting in fat loss. Building lean muscle is like turning your body into a fat-burning machine.

Another benefit that’s often spoken about in the physique-building communities is that pull-ups will help make your waistline appear narrower. That’s because you’ll be increasing muscle to the upper part of your back, giving an illusion of a smaller waistline.

Are Pull-Ups Suitable for Everyone?

Because of the difficulty involved with pull-ups, it must be stated that they aren’t suitable for everyone, all of the time. If you’re trying to lose a significant amount of weight, it would be better to start with something such as TRX rows. And if you have any injuries, you might want to consider consulting with a physiotherapist first.

At Everyday Athletes, we have trainers and kinesiologists who can help you using a structured program with personal coaching. You can schedule a complimentary assessment.

Key Muscles Worked

As I mentioned, pull-ups work a variety of muscle groups, but there are a few key players:

• Latissimus Dorsi (Lats): These large back muscles are the primary movers responsible for the pulling motion.

• Biceps Brachii: Your biceps assist in flexing the elbows to lift your body up.

• Posterior Deltoids: These shoulder muscles help extend the arms.

• Infraspinatus: This shoulder muscle works to externally rotate the arms.

• Trapezius: The traps help to stabilize the shoulder blades during the movement.

• Rhomboids: These back muscles retract the shoulder blades, assisting the pull.

• Teres Major: This small shoulder muscle extends, adducts, and medially rotates the arm.

• Subscapularis: An internal rotator of the shoulder joint.

• Forearms: Gripping the bar engages the forearm flexors and extensors.

• Core Muscles: Your abs and lower back muscles have to work overtime to stabilize your body throughout the movement.

Progressing Towards Pull-Up Mastery

Okay, now for the good stuff - how do you actually get better at pull-ups? 

Here are 5 strategies to help you build up that strength:

1. Start with Assisted Pull-Ups

If you're not quite ready for full-bodyweight pull-ups yet, no problem! Use a TRX, resistance bands, or an assisted pull-up machine to take some of that weight off. Gradually decrease the assistance over time as you get stronger.

2. Nail the Negative

Even if you can't do a full pull-up yet, you can still work on the eccentric (lowering) portion of the movement. Use a box or bench to jump up and grab the bar, then slowly lower yourself down. This helps build strength in the all-important pulling motion. Many clients find it much easier to lower themselves down than to pull themselves up.

3. Play with Grip Variations

Switching up your hand position can make pull-ups feel dramatically different. A narrow, palms-facing-you grip puts more emphasis on the biceps. A wider grip recruits more of the lats. Experiment to see what feels best for you.

I believe that a good longer-term goal for people to aim for is being able to do repetitions of a full range wide-grip pull-up.

4. Increase Time Under Tension

Instead of just blasting through the reps, try slowing down the concentric (pulling up) portion. Hold at the top for a 1-2 second count before slowly lowering back down. This extra time under tension is a game-changer.

Warning though, this is extremely challenging.

5. Add Resistance

Once you can knock out a few sets of 8-10 solid bodyweight pull-ups, it's time to kick things up a notch. Start using a weight belt or vest to add some extra resistance. Slowly increase the load over time as you get stronger.

We also created a short Instagram video to go through this. You can watch that here.

Conclusion

I know mastering the pull-up can feel like a daunting task, but I promise the journey is so worth it. Just stay patient, persistent, and keep progressing through these strategies. Before you know it, you'll be a pull-up pro!

If you need any help perfecting your form or programming pull-ups into your routine, don't hesitate to reach out. Oh, and don’t forget to work on your lower body too. You can get started by learning these 5 ways to squat without a barbell.