Progression of Exercises to Complete a Pull-Up

By October 10, 2015Default

A pull-up is an advanced exercise to build upper body strength – needed by kayakers, hikers, and climbers. These exercises will assist you in gaining the strength to complete a proper pull-up.

Body Row Bent 
With your knees bent, pull yourself up to the rings/bar. Make sure your chin pasts your wrists. Complete 10 in a row.

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Body Row Straight 
Pull your self up to the rings/bar, keeping your legs completely straight, with your lower back not dipping.  Complete this exercises 10 times in a row and ensure your chin is past your wrists.

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Banded Pull-up 
Shoulder width over-hand grip. Pull yourself up to the bar, with your chin passing. Keep it strict with no swing. Complete 12 in a row, and if you can do more, lower your band resistance until you’re doing the least resistance.

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Holds
Jump up and hold the bar for 5 seconds, and repeat 5 times.

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Holds Eccentric Lower 
Start by  jumping up and holding the bar for 5 seconds, then lowering your self down using a 5 second count. Complete this exercise 5 times in a row.

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Pull-up 
Shoulder with overhand grip. Pull chin past the bar, preferably touching upper chest to bar. No swing.

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