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If You Are Trying to Improve Your Pull-up or Get Your First One: These Three Exercises Will Help You

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The pull-up is a great exercise to work all the muscles of the back, but also to involve other muscle groups such as the core in the same movement .

For this reason, if you are not yet able to perform your first pull-up or if your intention is to improve your strength in them, these three exercises will help you do it.

If You Are Trying to Improve Your Pull-up or Get Your First One: These Three Exercises Will Help You.

1. Eccentric pull-ups.

The eccentric phase of exercises is a great way to gain muscle mass, but also to gain strength in that exercise even though we are skipping the concentric phase.

This is because we will be involving the same muscle mass that would make us execute the concentric phase, and therefore we should not underestimate the eccentric phase of the pull-ups.

To do it correctly, use some type of support that allows you to rise to the bar, and lower yourself little by little, resisting the fall, so that all the muscles of your back, your shoulders, your biceps and your forearms are activated.

Try to maintain the same cadence throughout the movement and avoid shortening your range of motion, as this will limit your gains and prevent you from progressing as you should.

2. Chest pulls.

Chest pulldowns , performed with a rubber band or pulley, are a vertical pulling exercise that imitates the movement we would perform in a conventional pull-up.

Since a large part of the muscles that are activated in this exercise coincide with those that are activated in pull-ups, it can be a great idea to include pull-ups in your training if you want to improve at pull-ups , or if you are not yet able to do them.

To do this correctly, grip the bar with your hands slightly wider than shoulder width apart , with your palm as far above the bar as possible.

Anchor your legs with the supports of the machine you are using, and try to bring the bar closer to your collarbone with your torso slightly tilted back.

Once the bar reaches this point, let it progressively move away again to the starting point, which will be the one where your elbows are fully extended.

3. Pointed Rowing.

Pointe rowing is a great exercise if performed properly, although unfortunately this is not common.

To do it well we will have to flex our hips until our torso is practically parallel to the ground. From there we will pull the bar with the intention of bringing our hands towards our hips to cause shoulder extension, which is the gesture that will activate our latissimus dorsi well.

We will carry out the eccentric phase very slowly so that our back and arms become stronger and we can later transfer this strength to the pull-ups.

Remember that this exercise has a horizontal movement pattern, and although it can help you improve in pull-ups, the ideal will be for your routine to be composed more of the two previous exercises in case this is your goal.

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This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

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