When it comes to marquee moves, none grant you bigger bragging rights than the pull-up. Many people, even strong athletes, think it’s impossible to master. When they finally get there, it’s like earning a badge of honor.
Yes, there’s the pride. But the exercise is also worth building up to for its physical benefits: It engages the core, quads, glutes, and the entire upper body. It’s truly a full-body workout.
This series of exercises strengthens every muscle you’ll use in a pull-up, and trains your body to correctly learn the exercise’s position. (Read: You shouldn’t be wobbling like a pendulum or shimmying your chest toward the bar.) Twice a week, perform 3 or 4 sets of each exercise in order.
1. Knee-In Plank:
How to:
- Get in a push-up position with hands under shoulders and legs extended behind you.
- Bring right knee toward right elbow, then extend right leg to return to start position.
- Switch sides, bringing the left knee toward the left elbow, then return it to the start position.
- Continue, alternating legs, for 30 to 60 seconds.
Related article: Superset Shoulder Workout – 6 Moves To Create A Shapely Upper Body
2. 45-Degree Incline Row:
How to:
- Lie facedown on an incline bench, and hold an EZ bar with hands shoulder-width apart and palms facing away from you.
- Extend arms straight down from shoulders.
- Bend elbows back, bringing bar toward the bench.
- Extend arms to return to the start position.
- Do 10 to 15 reps.
Related article: 5 Dumbbell Exercise Upper-Body Workout for Sculpted, Strong Shoulders
3. Horizontal Row:
How to:
- Anchor the center of a resistance band at waist height and stand facing it with feet slightly wider than shoulders.
- Hold an end of the band in each hand with palms facing each other; extend arms straight out in front of chest and squat until thighs are parallel to the floor.
- Hold the squat position as you bend elbows, pulling the band toward your chest.
- Extend arms to return to the start position.
- Do 10 to 15 reps.
Related article: Love Your Upper Body With These 6 Muscle Defining, Body Toning Exercises
4. Kneeling Pulldown:
How to:
- Anchor the center of a resistance band overhead and kneel under it with left knee on the floor and right foot a stride’s length in front of it.
- Hold an end of the band in each hand with arms extended overhead, palms facing forward.
- Bend elbows, bringing hands toward shoulders.
- Extend arms to return to the start position.
- Do 10 to 15 reps.
- Switch legs (place right knee on the floor) on the next set.
Related article: What Is A Chest And Tricep Workout? Find Out Here With This 6 Move Upper Body Shaping Workout
5. Hanging Knee Raise:
How to:
- Grasp a pull-up bar with hands shoulder-width apart and palms facing behind you.
- Extend arms so you’re hanging from the bar with legs straight.
- Keeping upper body still, bend knees, raising them toward your chest.
- Extend legs to return to the start position.
- Do 10 to 15 reps.
The post 5 Moves That Target The Muscles Used To Get Ready For Your Perfect Pull-Up appeared first on GymGuider.com.
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