This Article is for all the basic pulling exercises you can start with.
The exercises that I will discuss are:
- Passive hang
- Body-weight Inverted Row
- Chin up
- Pull up
Developing your muscles right is very important,so before you start your strength training journey, check your body posture before that. Your body posture will tell you, which joints you have to work on. If you have bad posture you are risking to slow your progress down. Work on your body first than on your muscles!
And if you don’t have a park with pull up bars near by, or you just don’t have the time to go the park you can look at the this review I did on some of the best home pull up bars. Best Doorway Pull up Bars
I know this exercise looks harmless and easy. But for the people with weak grip, this exercise will be very challenging. The purpose of it is to hang on the bar as much as possible, relying only on your hands. So the main benefits are not just increase of grip strength, but also increased range of motion of the shoulder joints, healthier shoulders,elbows and wrists, only by doing this simple exercise(I am performing this exercise everyday, because of my tight shoulders). And it does not take a lot to perform it. Here is how: Grab the bar with your hands shoulders width apart, head between the shoulders and start hanging on the bar (without touching the ground, you can cross your legs behind if you want). You can start and also end every pulling workout with this exercise.
The inverted row is a great exercise for building the strength for the pull up. If you can not perform a single pull up, this exercise is for you. It will increase your back strength and also core strength. If you are just starting out, start off with higher bars(like me on the picture) and slowly advance to the lower bars. And keep in mind that it does not take longer to start doing one arm rows(well it is defiantly faster than the one arm chin up 🙂 ). If you are up for a challenge you can try to do this exercise on rings or on the TRX.
Here is how to perform it(keep your back straight through out the exercise):
- Pick some low bars or parallel bars, grab the bar with shoulders width apart grip.
- Back straight, don’t forget.
- Pull your body towards the bar, if it is very hard, hold for 3 seconds and lower your body very slow.
If I have to compare the chin up and the pull up, this exercise activates your biceps muscles more than the pull up. When I started training calisthenics, I could not do one of those. So what I did was. Jump up, hold as much as I can and release slowly. And after the first rep, it gets easier believe me.
And here is how to do it:
- Grab the bar with a underhand grip, shoulders wide apart. This is your starting position
- Start pulling yourself to the bar by bending your elbows, bring your body as high as you can.
- Release slower and bring your body to the starting position.
This is the next thing you want to do after the chin up. The pull up puts more emphasize on your forearm muscles, maybe that is why it is harder than the chin up. By doing pull ups you have a lot of different grip variations. You can put your hands wider than your shoulders or closer and it is more comfortable doing wide pull ups than wide chin ups. Performing the pull up is just like the chin up but with overhand(hand over the bar) grip.
You can see those are some of the grips you can use, but there are a lot more. You can try mixed grips, pull ups on towels, neutral grip and more.
So this is the list of basic pulling exercises, but I was wondering what pulling exercises are you doing right now in your workout, feel free to tell me in the comments bellow?