Perfect Plan: Your Pull-Up Skill

Unlocking the pull-up is a feat few have ever accomplished. Fit Belizean and calisthenics enthusiast Godfrey Davis [the man well-known online as AU_Physiq] shares 4 must-do exercises to get your pull-up, finally.

Words, Godfrey Davis
Pics, ShotBy.Kendis

Not every one knows how to do a pull-up; it’s not the easiest thing to do but, if you can learn it, you can make it easy. It can be done anywhere there’s a bar—and, while it does work your back, it’s a compound movement that works your entire upper body. Here’s the plan to perfect your pull-up:

Australian Pull-Up

What To Do It

8-12 Reps | 3 Sets (3 Stages: Easy, Medium, Hard) Rest 90 seconds each.

Why It Works

It’s the gateway for learning how to do an actual pull-up. It teaches you how to engage certain muscle groups that will be used when doing your pull-up. Also, the progressions are scaleable so it will be easier to do.

Wide + Close Grip Lat Pulldown

What To Do It

8-12 Reps | 3 Sets (Progressive Overload) Rest 90 seconds each.

Why It Works

It’s great for building vertical pulling strength using different grips. These are great because they’re transferable to the pull-up and the chin-up. The wide grip targets a different section of the back, mostly, the upper back, whereas the close grip targets the inner back. It’s to give you different variations to build strength. It helps because while some people may have the strength to do a wide grip pull-up, they may not have the strength to do a narrow grip pull-up. Doing both is greater than doing only one.

Cable Rows

What To Do It

8-12 Reps | 3 Sets (Progressive Overload) Rest 90 seconds each.

Why It Works

Cable rows are great because it’s good for building horizontal pulling strength. You’ll notice that with all these exercises we’re trying to build strength— except with the Australian pull-up; that’s more about technique. Strength is important; always remember that.

Dead Hangs

What To Do It

10-30 Sec | 3 Sets Rest 90 Seconds each

Why It Works

This will be for improving your grip strength and for building the endurance to hold the pull-up. You’ll notice that either your arms, your forearms, your grip, or your back will fatigue. It’s more likely that your grip will fatigue first, so for it to holdout before your back fatigues, dead hangs will be good.