Tip: Reverse 21 – Pull-Ups
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
March 24
Tip: Over-Pulling On Pull-Ups and Pulldowns
It's a common mistake. Here's what it looks like and how to fix it.
January 26
Tip: The Most Useless Pull-Up Exercise
This movement is often used as a regression in functional fitness classes. Problem is, it doesn't do much of anything. Here's why.
January 9
Tip: Thick Grip Neutral Pull-Ups
Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.
December 5
Tip: Subscapularis Chin-Up
Build your upper back and lats while strengthening your core at the same time.
December 4
Tip: The Ring Muscle-Up, Overview
This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.
October 19
Tip: The Fingertip Ledge Pull-Up
Also called mountain climber pull-ups, these are great for grip and forearm strength.
September 22
Tip: Slow Motion Pull-Ups
These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.
September 2
Tip: Two Tips for Better Pull-Ups
Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.
August 29
Tip: Fly Away Ring Chin-Ups
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.
August 27
Tip: Plank Chin-Ups
Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.
August 26
Tip: The 2 Minute Chin-Up Test
Find out how strong your biceps and lats really are.
August 15
Tip: The Chin-up/Push-Up Countdown Challenge
Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.
August 9
Tip: Chin-Up, Inverted Row Drop Set
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
July 21
Tip: The Bench & Chin-Up Warrior Challenge
If you like pressing and pulling more than jogging on a treadmill, give this a shot.
July 19
Tip: Partner Assisted Pull-Ups
Struggle with pull-ups? Don't use a band for assistance. These two methods are better.
July 5
Tip: You Need to Be Doing Ring Pull-Ups
Here's why, plus how to prevent the most common mistake.
June 18
Tip: The Medball Pull-up
Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.
June 13
Tip: The Inverted Pull-Up
Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder.
June 3
Tip: The Back-Off Chin-Up Workout
The fastest way to boost your chin-up strength. Check it out.