2023-08-02 15:00:51
In a lifetime, we remember the birth of his first child, his wedding day, but above all, his first traction!
Whether you’re looking for that sense of accomplishment or want to work on doing more pull-ups, you’ve come to the right place.
Here are the 6 exercises that will guarantee you success (and big back muscles) in your adventure.
1. Hanging
The first factor that can be limiting for many people is grip strength: the grip.
The very first exercise you need to work on so is the hangingthe simple act of hanging from the bar.
Suspended arms outstretched, you must contract your abs and have a slight retroversion of the pelvis.
Aim for 2-3 sets for as long as possible 2-3 times a week for 2-3 weeks.
Read also: Discover the unsuspected benefits of hanging: a complete exercise to strengthen your body
2. Scapular tractions
A second good exercise for developing grip strength and understanding how to properly engage the muscles responsible for pull-ups (especially the trapezius muscles).
In the dead hang position as seen previously, we will lift up with the sole force of the shoulder blades, then return to the initial position, while still keeping your arms outstretched.
Lift up, keep the tension on the middle and lower trapezius, pausing for 1-2 seconds, then return to position.
Aim for 2-3 sets of 15 reps twice a week over 3 weeks before moving on to the next exercise.
3. Negative pulls
In this movement, we will focus on the negative phase (the descent) of your pull-ups.
We know that we are able to produce more force on these portions of movements, so we might as well take advantage of them!
The initial position will therefore differ since we want to start at the top of the bar.
For this, you can either climb on a support (bench, chair, box jump, etc.), or jump to grab the bar.
Then you want to descend as slowly as possible while controlling your negative as much as possible, at least 5 seconds.
Aim for 2-3 sets of 15 reps twice a week over 3 weeks before moving on to the next exercise.
4. Seated assisted pull-ups
You can do this exercise indoors using a smith machine, or at home if you have rings (any structure with an adjustable height will do).
The idea is to be able to sit with your buttocks and feet flat on the ground (knees bent), bar in outstretched hands and arms.
In this position, do a scapular traction as seen previously, to engage the shoulder blades (so we pull and bring the shoulders back).
Next, bring your chest up to the bar keeping your elbows close to the body, then come back down in control.
The more you use your legs the easier it is, so as you progress try to involve them less.
Do 2-3 sets of 5-10 repetitions 2-3 times a week for 2-3 weeks before moving on to the next exercise.
5. Reverse pull-ups
There, we really get into the heart of the matter with what is one of the most underrated exercises to develop your back to bodyweight.
Also called Aussie pull-ups, this exercise can be thought of as reverse push-ups, or simply horizontal pull-ups.
Either way, it’s through this movement that you’ll build the necessary strength (particularly in the often overlooked middle traps) to get your first pull-up!
Here you are also going to need an adjustable height stand, although a sturdy table can totally do the trick.
Just remember that the closer your body is to the horizontal position, the more difficult the exercise is (so theoretically the higher the support, the more you will be in a vertical position and the easier it will be).
In the initial position, you are lying under the bar, elbows close to the body, legs fully extended.
You then engage your shoulder blades and pull your sternum towards the bar before returning fully in control.
To learn all regarding this exercise, read our complete guide to Aussie pull-ups.
Aim for 2-3 sets of 5-10 reps 2-3 times per week for 3 weeks before moving on to the next exercise.
6. Elastic Band Assisted Traction
You can totally replace this version with an assisted traction machine if you have one in your room.
Otherwise, the rubber band is a great option!
The thicker it is, the more assistance you will have, so as you progress, remember to change the band to decrease the resistance.
To put the elastic in place, the easiest way is to make a loop on the bar, then pass the knees (or the feet, if you have the height necessary) to the other end, although there are other variants.
Suspended in the dead hang position, engage your traps then bring your sternum to the bar keeping your elbows close to your body.
Get back in control and repeat.
Aim for 2-3 sets of 5-10 reps 2-3 times per week for 3 weeks before moving on to the next exercise.
Your program for the next few weeks
Week Exercises Repetitions / Duration Frequency 1-2 Hanging 2-3 sets as long as possible 2-3 times per week 3-4 Scapular pull-ups 2-3 sets of 15 reps 2 times per week 5-6 Negative pull-ups 2-3 sets of 15 reps (5 seconds per rep) 2 times per week 7-8 Seated assisted pull-ups 2-3 sets of 5-10 reps 2-3 times per week 9-10 Reverse pull-ups 2-3 sets of 5-10 reps 2-3 times a week 11-12 Elastic Band Assisted Traction 2-3 sets of 5-10 reps 2-3 times a week Updated by Quentin on: 02/08/2023
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