Benefits of Using Pull Up Alternatives

Provide A Road Map To Your First Pull Up

Pull up regressions are essential if you want to build towards your first pull up. If you cannot yet perform a pull up, you will need to find alternatives to improve your vertical pulling strength in order to build the strength required to perform your first pull up. The road map to your first pull up can be an extremely long one depending on your starting point, so these regressions are crucial.

Build Vertical Pulling Strength

Once you can perform more than 10 strict pull ups it is very important to keep building pulling strength if you want to keep progressing. This will mean making the exercise more challenging in order to improve force production rather than just increasing repetitions. When you are able to perform 10 repetitions or more on the pull up, performing more pull ups becomes much more a question of strength endurance and muscular endurance rather than strength. This makes finding more challenging progressions to increase the stress applied to the vertical pull very important.

Help Build Volume in The Vertical Pull Movement Pattern

Supplemental work will allow you to build more volume in the vertical pull movement pattern. In any given week of training it can be good to use different variations in a specific movement pattern in order to keep training fun and novel, using just one exercise variation in the week can make training feel long and mundane. We know how important it is to perform 8-12 sets in movement patterns to see effective progress, so just performing pull ups once per week simply isn’t enough to see progress, outlining the importance of supplemental vertical pulling work.

Pull Up Bars

Buy Pull Up Bars ↗

Pull Up Progressions

Archer Pull Ups

The archer pull up is an excellent pull up progression that puts emphasis on single arm pulling strength, making the exercise very challenging compared to the traditional pull up. This will allow you to build strength in the vertical pull movement pattern.

Weighted Pull Ups

Weighted pull ups are the most obvious way to apply load to the pull up and increase vertical pulling strength. We see how much powerlifting has influenced our training through the way no one puts emphasis on vertical pulling strength. It is normal for an intermediate lifter to be very aware of their bench press yet have no idea how strong they are in the vertical pull. Just like all movement patterns, strength should be built in the vertical pull. Unfortunately we do not have this in our movement library, though it should be relatively self explanatory as it is a pull up with an external load. The external load can be added through a weight vest, holding a DB between the legs or using a belt.

Pull Up Regressions

Eccentric Pull Ups

The eccentric pull up is a very challenging pull up regression. This will likely be very challenging for a great deal of individuals who are struggling to perform a pull up. It is important to perform this exercise with control, this will require finding a stable position at the top of the repetition and trying not to sway. Swaying can be avoided by not jumping into position, instead try and use a bench so that you can put yourself over the bar and start in a stable position. The movement needs to be performed with an even tempo, this means lowering yourself slowly both at the top and at the bottom of the repetition.

Although this is a regression, it can still be extremely challenging, not all individuals will be able to perform this exercise and may need to use other easier regressions.

Banded Pull Ups

Banded pull ups are a very specific regression that can be used to build specific strength in the pull up movement. The band will lower the amount of force required to perform the pull up (the amount depends on the band tension) This again is a rather advanced regression that a lot of individuals may find challenging. If these regressions are too challenging, have a look through our vertical pull movement library , you will be able to find an exercise which matches your current ability.

Supplement Pull Up Work

Lat Pull Downs

The lat pull down is my favourite vertical pulling exercise outside of pull up variations. It provides a very easy way to target the vertical pulling movement pattern that can be challenging for people of all abilities. For many, the pull up can be far to challenging a goal and the lat pull down can provide a way to see that you are progressing without the frustration of working towards a pull up. We also do not have these in the movement library, here is a link to a great tutorial from RP strength.

Chin Over Bar Holds

Chin over bar holds are another great variation that can be used to improve isometric strength at the top of the pull up. This is a tough exercise that can feel slightly uncomfortable. Do not be alarmed if you start to shake, its perfectly normal when performing this static hold. For more advanced individuals these can be performed with weights, making them a very challenging exercise.