Pull-ups are a measure of relative strength, which is an indicator of how strong you are in relation to your body size. According to Jason Hartman, U.S. Olympic Committee Strength and Conditioning Coordinator, there is no better exercise to develop upper back strength and size. “Pull ups are a necessity for any program with the goal of increasing size and strength of the upper back,” says Hartman. “Pull ups are a common test to assess an athlete’s upper body strength.” The three exercises that will help you improve your pull ups and relative strength quickly are negative pull ups, assisted pull ups and inverted row.
Negative Pull Up
The negative pull up is an effective method to increasing strength, which will ultimately increase the number of pull ups you can do. Either have a training partner spot you or use a bench for assistance to get into pull up position with your chin above the bar. Keep your chest up and focus on tightening your lats before taking your feet off the bench.
Hold this position for as long as possible before slowly lowering into the hang position. Once you’ve fully descended, the repetition is done. Repeat exercise until you’ve reached fatigue and cannot hold position.
Assisted Pull-Up
There are three ways to perform an assisted pull up—an exercise band, an assisted pull up machine at the gym, or manual assistance from a training partner. You can do a larger quantity of pull ups with assistance, which will eventually increase your strength and ability to perform a greater number of pull ups without assistance.
If you’re using an exercise band, loop it over the pull up bar and place one foot into the hanging loop and straighten your leg. Tension created by lengthening the band will unload body weight and provide assistance while doing pull ups. According to an article in Men’s Fitness, Jason Ferruggia, a performance-enhancement coach in Warren, N.J., recommends that you switch to lighter bands until you can do a few reps without a band.
Many gyms have an assisted pull up machine. Follow the machine instructions for set up and select desired weight. The greater the weight you choose, the greater the assistance.
If you choose to have a training partner assist you, ask him to place his hands at the base of your lats and aid you to as you pull up.
Inverted Row
Set a barbell in the power rack at waist height. Lie under the barbell and grip at the same width as you would for a pull up. Hang beneath the bar with legs straight, and avoid allowing hips to sag by activating your core and hip extensors. Pull your chest up to the bar and lower. Repeat until fatigued.
A common misconception is that lat pull downs will increase your pull up strength, but pull downs should be replaced with the inverted row. You are exerting force on a fixed object and pulling your body through space while performing a pull up, making it a closed chain exercise like the inverted row. You are moving an object instead of your body in a lat pulldown, making it an open chain exercise.
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