The pull-up… we know a good one when we see one, right?
The body seems to float upwards like somebody turned down gravity.
Getting to that point isn’t easy. In a word, good pull-ups are tough.
Achieving your first pull-up can seem downright impossible and those working towards higher reps are often plagued with overuse injuries.
A pull-up requires, essentially, two things:
- Grip, arm, and back strength
- Coordinating the muscles to work together
So, if you’re after your first or next rep, you may need to spend some time training these in isolation.
The following moves work the muscles involved in pull-ups, but more importantly, also improve how those muscles work together!
The “Scapular” Pull-up
Hang from a bar with an overhand grip and simply pull your shoulder blades (scapula) down. You’re practicing pulling the shoulder into socket and activating your lats while training grip strength at the same time.
Benefits:
- Grip strength & endurance
- Arm & back strength
- Easy way to practice the start of a pull-up
Modify by keeping the feet on the ground (if the bar is too high, grab a box or step) so that 50% of your weight stays in the hands and 50% in the feet for example.
The Lat Fly
With a wide overhand grip, pull yourself up half way – the elbows at 90 degrees. From there, rhythmically pulse the torso back and forth as far as you can control.
Benefits:
- Grip strength & endurance
- Shoulder mobility
- Core control
- Effective way to challenge the muscles without added pull-up reps
Modify by using rings, a TRX, or low bar while keeping the feet grounded. See video.
Both of these moves can serve as stepping stones to your first pull-up and are valuable assistance drills for keeping the shoulders strong and healthy.
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