The ANatomy of a PULL-UP
Pull-ups are a challenging exercise, even for those who are well-trained. They are a goal for many gym-goers that can require training -- especially for women, who have less upper body musculature than men and for whom a single pull-up rep is a huge accomplishment on a fitness journey.
The Anatomy of a Pull-Up
The pull-up is an exercise where you move your body through a full range of motion to go from a hanging position with straight arms to a final position with your chin above the bar without using momentum. They rely heavily on the core and the posterior muscles of the shoulder -- the lats, traps, rhomboids and rotator cuff.
When done properly, pull-ups are a great exercise to improve functional pulling strength, core stability and grip strength.
Common Set-Backs
Pull-ups require coordinated movement at multiple joints. Because of its complexity, limited mobility or strength in any of the joints or muscles involved in a pull-up can affect mechanics of the movement, making it more challenging to train or resulting in pain around the shoulder when training.
While mobility in the shoulder and upper back can impact pull-up mechanics, for most, the biggest challenge of pull-ups is muscle strength. Before completing a pull-up, we need to make sure our upper body muscles and core are strong enough to handle lifting our bodyweight.
There are many different strategies for improving pull-up capabilities. Here are some of our favorites.
Band Ys
Band Ys are a great exercise to improve overhead stability and keep your rotator cuff healthy.
1. Hold a resistance band in both hands about shoulder width apart
2. Stand in a split stance with your front foot on the opposite end of the resistance band
3. Activate the core and set the shoulders back
4. Lift your arms up and out in the shape of the letter Y until your arms are overhead
5. Lower your arms back to the starting position with control
Single Arm Dumbbell Row
Heavy rows help the rhomboids and upper back develop the strength needed for a pull-up.
1. Place one hand on a bench with your feet staggered
2. Grab a heavy dumbbell in your other hand
3. Keeping core engaged and a neutral spine, pull your shoulder blade in
4. Bring the weight up to your chest, keeping your elbow close to the body
5. Lower with control
DB Pullover
Dumbbell pullovers are a great way to work the lats, especially through the overhead, extended position.
1. Hold a DB in both hands
2. Lay back on a bench, making sure your hips, shoulders and head are supported
3. Press the dumbbell straight in front of your chest
4. Lower the weight overhead with control while you keep strong core engagement
5. Pull the weight back to the center of the chest
Lat Pulldown
Lat pull-downs activate the same muscles as a pull-up but shorten the range of motion and decrease the stability and strength demands of the movement.
1. Set the resistance on the machine and choose the lat bar attachment for the cable
2. Grab the bar a little wider than shoulder width apart and sit down on the machine seat
3. Make sure your feet are flat on the floor and your core is engaged
4. Set the shoulder blades down
5. Pull the bar down towards your chest with the elbows wide
6. Control the bar as the cable pulls it back to the starting position
Band-Assisted Eccentrics
Band-assisted eccentrics help develop control over the full range of a pull-up without the stress of transitioning directly to full body weight.
1. Wrap a band around a pull-up bar.
2. Place your foot or knee in the band and grab the handles of the pull-up bar a little wider than shoulder width with the palms facing down
3. Let yourself hang from the bar until your upper body is in a fully extended position
4. Pull the bar towards you until your chin is over the bar
5. Lower slowly to the starting position with control over a count of 4
Pull-ups are challenging, but they aren't impossible. The right preparation targeted towards upper body mobility and strength can keep you progressing smoothly towards this fitness milestone.
Struggling with your pull-up or experiencing shoulder pain while you train? At Fixxed, our team of skilled clinicians will be able to work with you to address any underlying deficits, creating a personalized progression to move you towards pain free movement and your fitness goals.
