A pull-up requires exceptional upper-body strength and makes for a good fitness test. The exercise itself, in which you hang from a suspended bar and pull up your body weight, works the joints of the wrist, elbows and shoulders while strengthening the arms, chest, shoulders and back. Performing pull-ups builds functional strength, improves posture and creates a toned physique. But what if you're not strong enough to do pull-ups? Incorporating a few simple exercises into a pull-up training program will allow you to perform the muscle-building workout in no time.
Wrist
Some people have difficulty doing pull-ups because of a lack of wrist strength. Performing wrist extensions can improve your grip and make it easier to pull yourself up to the bar. Hold a dumbbell with your palm facing the floor. Bend your wrist down and then bend it back up so your palm faces slightly upwards or even straight ahead. You may also grip the weight with your palm facing up and perform the same exercise, although in this direction it's called a wrist flexion.
Arms
Weak arms will also hinder pull-up performance. Doing a few simple bicep curls will help enhance arm strength. For a pull-up-specific bicep curl, keep your elbow stationary and grip the dumbbell with your palm facing away from you. A regular routine of traditional push-ups will also build arm strength, not to mention a powerful chest and shoulders, aiding in the pull-up quest.
Back
Even a partial pull-up can improve back strength. Hang from the pull-up bar and begin pulling yourself up only to stop once your arms bend. This short movement causes your back to flex and pull your shoulder blades together, strengthening the muscles needed to do complete pull-ups. After a while, you won't need to stop at all.
Negative Pull-Up
Another way to target the back muscles needed in pull-ups is to perform a negative pull-up. Hang from the pull-up bar with your chin above the bar. If necessary, use a chair to get in the proper starting position. Hold the position for 10 seconds and then slowly lower yourself down, resisting gravity for a full five count to tax the muscles in your arms and back.
Lat Pull-Down
This exercise requires a common lat machine found at most health clubs and gyms. Instead of pulling yourself up, the lat pull-down requires you to grasp an overhead bar and pull it down towards your chest while in a sitting position. The movement calls on many of the same muscles necessary in pull-ups.
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