Curl both dumbbells in front of your until the weights reach about shoulder height. Squeeze your biceps at the top, and then bring the weights back down. Trainer tip: To really increase the tension on the peak of the biceps, supinate your palms rotate them toward you at the top of the rep. How to do it: Lie on a bench with a short barbell or an EZ Bar. Press the bar over your chest so your arms are straight.
Bend your elbows to lower the bar behind your head. Then straighten them to return to the starting position. Keep them in line with the wrists. How to do it: Attach the long bar attachment to the pulley of a lat pull-down machine.
Grab the bar with a double overhand grip so your palms face away from you and set your legs under the pad. Pull the bar to your collarbone, driving your elbows down and back. Release your elbows and straighten your arms. How to do it: Attach a V-grip handle to the pulley of a seated row station.
Sit on the bench or floor with your feet against the foot plate and knees slightly bent. Grab the handle with both hands so your palms are facing each other neutral grip and your arms are fully extended. Row the handle to your sternum by squeezing your shoulder blades together and bending your elbows.
Now straighten your arms to return to the starting position. How to increase pull-ups trainer tip: Focus on using only your back for this move. Avoid cranking the handle with your arms. Establish a mind-to-muscle connection between your back and the weight. How to do it: Lock your legs into a back extension bench by placing your feet against the plate and your calves against the pad cushions. Cross your arms in front of your chest and bend your torso forward so that your hips are bent 90 degrees.
Next, extend your hips, raising yourself back up in a straight line. How to increase pull-ups trainer tip: Squeeze your glutes at the top of the motion. We are working on the lower back and butt muscles here, which will help with good posture and stabilization during the pull-up. Do workout A and workout B once each this week. Week two focuses on grip and core strength. How to do it: Stand tall with your core engaged, back straight, and feet shoulder-width apart while holding two dumbbells in an overhand grip.
The weights should be in front of the middle of your thighs. Keep your shoulders back and chest out. To begin, drive your hips back to lower the weight down. The dumbbells should stay tight to your shins and go as low as the front of your ankles. Now, drive your hips forward to lift the weight back up to the start. How to increase pull-ups trainer tip: Beginners: 10—20 pounds; intermediate: 20—30 pounds; elite: 30—40 pounds. How to do it: Walk forward while holding a dumbbell in each hand, with your hands at your sides.
Keep your torso upright. How to increase pull-ups trainer tip: You can also use kettlebells, short barbells, sandbags, or water jugs. How to do it: Grab a dumbbell and bend your hips back until your torso is parallel to the floor.
Turn your palm toward you and hang the arm with the weight down. Bring the dumbbell toward your rib cage by using your back muscles. Your elbow will go straight back. Now, slowly release your arm to the starting position.
How to increase pull-ups trainer tip : Again, use only your back muscles here. Pretend your arms are just hanging limp. This will help you engage your lats during the pull-up.
You can place the free arm on a bench or weight rack for added support. How to do it: Stand holding a dumbbell in one hand with your palm facing forward supinated or open grip. Raise your arm so your elbow is bent at 90 degrees and your forearm is in front of you. Let the weight roll down onto your fingertips then raise your wrist toward the ceiling to bring the weight into the palm of your hand.
Nothing should be moving except for your fingers and wrist. How to do it: From the top of the push-up position, step forward with your right foot inside the right arm as you simultaneously move your left hand forward in front of you. Switch sides, so that you now step forward with the left leg and gain ground with your right hand.
Keep crawling forward by moving the opposite hand and foot forward. Trainer tip: This is to get you more accustomed to moving your body through space. It will also help you burn additional calories in the quest toward more pull-ups. Trainer tip: The key with push-ups is stacking the wrists under the shoulders and keeping a straight back.
This exercise builds shoulder and triceps strength. How to do it: Get on all fours with your hands under your shoulders and your knees under your hips. Tighten your abs. Raise your right leg and left arm simultaneously, lengthening your spine. Hold for 10 seconds in this position then return to all fours. How to increase pull-ups trainer tip: Do all 10 reps on one side then switch sides.
This move increases lower back strength and will help support your body weight during the pull-up. How to do it: Lie with your back against the floor, knees bent at 90 degrees, arms at your sides, and palms facing the floor. Bring your butt up, squeezing your glutes at the top. Pause for two seconds, then return to start. Trainer tip: Do these slowly, focusing on the glute contraction.
Do sets of that throughout your workout. Related: 4 Ways to Become a Pullup Powerhouse. Exercises that work the same muscle groups you use in a pullup will help you score more reps.
An exercise I recommend for anybody who wants to do more pullups is the inverted row. Set a barbell about waist high in a squat rack or a Smith machine this exercise actually might be the only good use for a Smith machine. Using an overhand, shoulder-width grip, hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar.
Pause, and lower your body back to the starting position. Remember to keep that plank position throughout. Do at least three sets each workout. A few other exercises to consider adding to your routine: Bent over barbell rows, wide-grip deadlifts, and the T-Bar row. Want more? Check out Men's Health Maximus Body. United States. Type keyword s to search. Today's Top Stories. This position will ensure optimal engagement of the lats, whereas taking your hands too wide will put too much pressure on your shoulders and going too narrow will restrict your range of motion.
This is very important to keep the shoulder joint stable and the ball of the joint secure in its socket. Starting a rep with your shoulders in a position of weakness can increase the risk of injury and dislocation. Going to this top position will also improve the development of the connective tissues around the shoulder joint and increase muscular engagement across your entire back.
You can start with band-assisted reps to build up strength, and then introduce additional weight when you need to. Once you can do a set of six to eight reps, move up the scale — adding an extra pull-up each week is a good rule of thumb.
How to do it Stand on a bench and get into the 'up' position before lowering yourself as slowly as possible. If a full set of classic pull-ups is too tough, these will allow you to fatigue your muscles fully and help build the strength to perform the full move. How to do it Exactly the same as the classic move, except you swing your legs to generate the momentum to pull to the top of the move.
Practising with this move will build power in all your major back muscles. How to do it Take a narrow grip with your hands so that your palms are in front of your face. This variation increases the involvement of your biceps, reducing the load on your back muscles and making the move slightly easier. How to do it Grasp the bar with an overhand grip with your hands just wider than shoulder-width apart. Let your body hang straight down with your arms fully extended.
Pull up and squeeze your lats until your chin is over the bar, before lowering slowly to the start position without swinging. Because it's an old-school classic that will work your upper-body like few other exercises.
How to do it Grip the middle of the bar, with both hands almost touching. Pull yourself up and, as you reach the top, twist your body to go up and to the right before lowering and then repeating to the left side. This requires greater co-ordination during the 'up' move to raise your body to each side, while a strong core is developed to prevent your lower body from swinging. How to do it Grip the middle of the bar, with both hands almost touching, as with the Tarzan pull-up, but raise yourself higher, so that your head can clear the bar for each shoulder to touch it on alternate reps.
Get good at this tricky move by first focusing on pulling yourself up as high as possible, ideally so that your chest touches the bar.
As you get stronger move your head to one side of the bar to get even higher, and alternate sides with each rep. Difficulty: 5. How to do it At the top of the move, draw your knees in to your chest before twisting to the left, then to the right, before lowering slowly to the start.
Your entire core is engaged during the twists, working your abs and obliques, while forcing your muscles to hold you in the 'up' position while you twist.
How to do it As you reach the top of the move, raise your legs out in front of you until they are parallel to the floor before lowering. This move will also work your abs and slow down each rep, forcing your back muscles to work harder. How to do it With a standard shoulder-width grip, move your legs back and forth in a walking motion as you raise and lower yourself.
Start with straight pull-ups with knee raises, then fast walking, getting gradually slower. This is one tough variation, and the slower you raise and lower yourself, the tougher it is. It also requires your core to work harder to keep your leg movement stable. How to do it Secure a weight plate to a belt or place a dumb-bell between your legs before performing the move.
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