Pull ups for back Full exercise list, workouts, and progression tips included. Pull-up bars are widely available, don’t take up a lot of space, and buying one doesn’t have to break the bank. Weighted, one arm focus, and horizontal. Whether you're upgrading a home gym or a commercial facility, we provide high-performance gear designed for all workouts and fitness levels. Learn how to do a pull up with this complete step by step pullup guide. Dec 12, 2024 · Those Training for Pull-Ups: If pull-ups are your goal, lat pulldowns build the foundational strength needed to achieve that first unassisted pull-up. Shop now and transform your gym experience today! Mar 16, 2024 · Who Else Wants to Know, "Why Do Pull Ups Hurt My Lower Back?" Discover Why Pull Ups Cause Lower Back Pain & Exactly What You Can Do About it. When you train your back, you work your biceps simultaneously. Mar 29, 2025 · Achieving a pull-up is a common fitness goal for many of my clients. If you can’t perform weighted pull-ups perform bodyweight pull-ups, if you can’t perform body-weight pull-ups perform assisted pull-ups or simply jump up and grab the bar while focusing on the negative portion of […] Aug 14, 2025 · Are Rows & Pull-Ups Enough For Back? Rows and pull ups are enough for your mid and upper back, however, your lower back will be neglected. Mar 29, 2018 · Some experts believe pull ups may be helpful for lower back pain or for preventing back pain in the first place. Aug 17, 2023 · Explore our wide range of top-quality fitness and exercise equipment perfect for all gym needs. They do a great job of working your lats, rear delts, rotator cuff, rhomboids, and mid and lower traps. These tips and tricks will help you master an exercise that will build your back and abs and hone your posture too. Jan 8, 2024 · Boost your pull-up numbers while building back and biceps strength and size with this six-week specialization routine. They target your upper back and lats more than regular pull-ups and challenge your strength in a whole new way. Jun 26, 2023 · Typewriter pull-ups are basically archer pull-ups that stay in the top position and go back and forth, side-to-side, like a typewriter. 🎁 Get your FREE pull-up cheatsheet here: https://yellowdude. workout with Scapular Pull-Ups! Target your Trapezius, Rhomboids, Latissimus Dorsi, Serratus Anterior, and Teres Major. Try them all! Apr 2, 2020 · No pullup bar? No problem. Feb 12, 2025 · The pull-up is one of the most effective and accessible back exercises one can incorporate into a workout routine. Apr 26, 2023 · 20 Pull Ups Variations to make your workouts more varied and improve your performance. 1. When it comes to forward shoulder posture due to weakness in the upper back and tightness in the anterior chain, exercises that hit the upper back –including pull ups – can be instrumental in creating or restoring balance from front to back. On weighted pullups, fasten a dip belt around your hips and add weight until you can’t complete more than 6 to 8 reps. Nov 4, 2025 · Pull-ups are a great way to build upper body strength, working your arms, shoulders, back, chest, and hands, and anyone can do them with a little training and dedication. Pull-Ups Are Unstable Pull-ups rely almost exclusively on your upper back, but they destabilize your lower half. Pull ups predominantly work the back, with key muscles including the latissimus dorsi, trapezius, and rhomboids, as well as the biceps, forearm and grip, and core. These proven workouts will elevate your fitness game! 3 days ago · When performing pull-ups, the primary muscle group being targeted is the latissimus dorsi, commonly known as the lats, which are the large muscles on either side of your back. It’s one of the few exercises that nearly every experienced lifter agrees is essential for building a foundation of size and strength. Learn proper form and boost your gains! Sep 15, 2024 · The Main Muscles Worked by Pull-Ups Pull-ups are famous for helping people bulk up their mid and upper backs, and rightfully so. Back strength is crucial to mastering Jun 7, 2023 · My back days consist of deadlifts, pull-ups, rows and scapular pull-ups. With pull-ups you'll never build the two columns of muscle that run up/down back from lower back to neck - spinal erectors. Performing exercises with varying grips and angles will get the most out of your back training, and back extensions or deadlifts should be included to target the erectors (low back). Whether you’re aiming to increase width, thickness, or overall strength, mastering the back pull-up with proper form is crucial. Sep 10, 2024 · In fact, the humble pull-up is hanging on by a thread. This battle-tested exercise is unique since it delivers a stronger Oct 24, 2024 · This pull up, known as the Gironda pull up, targets not only the lats and biceps, but also the muscles of the upper back. Learn how to develop the strength and technique to do it correctly. I will show you how to handle every aspect of the pull-up to get the best results. Get stronger with my technique tips. Wide grip, chest to bar pull ups would absolutely be enough for your back, and most people would struggle to get half the reps they could normally do on pull-ups. The main back muscles that aren't targeted by pull ups are your lower back and upper traps. They’re one of the biggest compound lifts for your back, rivalled only by chin-ups, deadlifts, and barbell rows. Jul 13, 2023 · Do you often suffer from back pain? We show you the top 10 exercises against back pain and how you can get your back back in top shape for everyday life. Jan 8, 2025 · The pull-up is a compound exercise, meaning it will work multiple muscle groups at the same time. Just a simple pause at the top and bottom with Apr 30, 2025 · While lat pulldowns, rows, deadlifts, pullovers, etc. Perfect for building strength and definition across your back. In addition to the lats, pull-ups heavily involve the biceps for arm flexion, the middle back muscles (rhomboids and Jan 26, 2025 · For 100 days, I only did pull-ups to train my back. Learn how to do different pull up variations below. Whether you’re working toward your first rep or looking to refine your technique, this Muscle and Motion guide will walk you through everything you Jun 3, 2025 · Sure, flashy high-skill movements like muscle-ups, planches and levers look cool, but the real king of bodyweight movements is the pull-up. See full list on inspireusafoundation. It allows for maximum recovery. Lower yourself slowly. Once you pull yourself up to one side, you will keep your body at the same height for the entirety of your set. Jun 2, 2019 · It's time to learn the pullup, one of the most fundamental exercises in the gym. If your first attempts didn’t get you far, don’t worry—you’re not alone, and these tips might help. . Exercise Pointers Pullup Hang from a pullup bar with your hands spaced wider than your shoulders. Here are our best eight exercises you can do using a pull up bar. Chinups Apr 8, 2025 · Wondering what exercises to use on a pull day in your push-pull-legs split? Here are the best pull exercises for your program. That means they should fix bad posture. and through consistently doing these exercises I've gotten a wide back and can do things like the slow muscle-up. Jul 10, 2025 · The pull-up is one of the most effective tests of upper-body strength and one of the most frustrating for beginners to master. Rows won't get you there either since you're not flexing/extending them like in a full rom Deadlift. co/pages/build-a-b Want to master pull-ups and build an impressive V-shaped back? These 6 pro tips To get the best results out of your workouts, it is good to learn more about the different types of pull-Ups and muscles they work. Aug 9, 2023 · Want to accomplish that epic milestone of nailing your first pull-up? Try out this beginner-friendly 4-week beginner pull-up program! Jan 14, 2025 · Learn everything about neutral grip pull-ups, including how to perform them, muscles worked, benefits, and common mistakes to avoid. Check out this post and find out 50 different pull-up variations that will help you build more muscle, get stronger and become more explosive. Build muscle at home with dumbbell bicep curls, back rows, back flys and pull ups. They may also improve your overall body strength and fitness, physical health, and mental health. There are street calisthenics athletes who only do pull ups and have better backs than elite powerlifters and plenty of bodybuilders. Sep 15, 2024 · Transform your Back workout with our Pull-Up Exercise Guide! Target your Latissimus Dorsi, Biceps, Trapezius, Rhomboids, and Core. , are all good exercises, pull-ups and chin-ups are every bit as effective for building back width, thickness, and strength, and all you need is a sturdy overhead bar to do them. Jun 13, 2020 · Pull ups are a back exercise. Nov 16, 2024 · Building the back does not have to be an overcomplicated process, and there are some easy exercises to get it done. You can really milk bodyweight pull ups for forever. One of those is pull-ups, so are pull-ups the best back exercise? Generally speaking, pull ups are one of the best exercises to build your back. Check out our other back exercises: Rows, Lat Pulldowns, Shrugs Sep 24, 2023 · Improve your pull-ups today with the McGill Pull Up method. Scapular Pull-Ups Follow the cues above to find your hollow hang position. This is an excellent way to learn how to initiate a pull-up with your lats, and it will strengthen the infraspinatus, teres minor, teres major, and latissimus dorsi muscles while also teaching you to stay tight at the start of your pull. Dec 3, 2021 · The pullup bodyweight exercise builds upper body, back, and core strength. It is a beneficial exercise with a low barrier of accessibility but rather high skill ceiling. Dec 9, 2019 · Pullups can be a good exercise to challenge your arm, shoulder, and back muscles. May 30, 2025 · Weighted Pull Ups Weighted pull-ups are a functional exercise and in my opinion are the best back exercise for upper back mass. Hold the position for a beat, then lower yourself down slowly. Your back and biceps consist of muscles you use to pull things: moving a heavy box in your garage or doing pull-ups and rows in the gym. It’s a full-body challenge that requires back strength, core stability, shoulder control, and coordinated movement. Read our definitive guide on pull ups! Discover all of the muscles involved, the countless benefits and how to do the perfect pull up. That’s why we put together a complete beginner-friendly guide to proper pull-up form and variations, and chatted with personal trainers to bring you a training plan to get your chin over that bar and complete your first Discover 21 pull-up variations and learn how to perform and program each if you're a beginner, intermediate, or advanced. This is how my back progressed from this pull-up only back workout, including the before and after. It targets your back, shoulders and arms. The pull-up is a bodyweight exercise that involves pulling up one’s body against gravity, typically gripping a horizontal bar, utilizing several muscle groups in the arms, back, and core region. Explore variations, progressions, and alternatives to build strength and improve your workout routine. Here are 26 home back exercises you can add to your workout with little to no equipment. In this guide, we’ll break down how to perform back pull-ups correctly, highlight the muscles they target, address common mistakes, and offer tips to help you get the most out Mar 4, 2024 · My guide shows you how to do Pullups: proper grip width, arm position, what if you can’t do a single rep, and more. Lower back training is one of the weak points of calisthenics. Jul 13, 2025 · Want to build a strong, wide back that stands out? Wide grip pull-ups are one of the best exercises to help you get that V-shaped look. Aug 18, 2023 · The pull-up is the quintessential calisthenic back exercise. May 13, 2024 · It’s efficient. Apr 14, 2025 · In the Women's Health Ultimate Pull-Up Plan, Tina Tang, CPT, demos all of the back and shoulder strength exercises in Workout 2 of her program. You’ll find it performed and praised by bodybuilders, strength athletes, and traditional sports athletes due to its wide benefits. Build bigger lats with these varying pullup moves to hit your mid and upper back from different angles for better results. It's a portable muscle-builder that you can perform Aug 7, 2024 · Pull ups vs rows: what's the difference? The pull up is a bodyweight exercise typically performed on a pull up bar, and is a vertical pulling movement. Apr 28, 2025 · Learn how to train your back at home without a pull-up bar using bodyweight, bands, or rings. However, pull-ups are a compound exercise, meaning they engage multiple muscle groups simultaneously. While holding the hollow hang, draw your shoulder blades down and back. org Sep 12, 2025 · Pull yourself up to the top, squeezing your mid-back muscles (if you can't pull yourself up, use a box and start at the top). Sep 21, 2023 · The pull-up is the meat and potatoes of any back workout. Oct 13, 2022 · Ready to build a more powerful back? Today, I’m going to share with you the 10 best vertical pull exercises to build a wider, stronger back. True, but there’s a caveat. Sep 18, 2025 · Exercises such as rows, chin-ups, and dead hangs can help you build enough upper-body strength to be able to do a pull-up. to/3djgTpgmore Feb 17, 2022 · A perfect pull-up is a full range of movement, meaning you can completely lower and raise yourself, with full range of motion, without using momentum. It only makes sense to combine the two into one workout. People with Shoulder Issues: For individuals with shoulder pain or mobility limitations, lat pulldowns offer a safer alternative to pull-ups. Aug 11, 2024 · Enhance your Back. While it seems like a basic, functional move, pull-ups are actually very challenging. Read why in this article! Get ready to get wide. Jun 18, 2025 · Learn all about proper pull-up form, programming notes, and offer effective variations and alternatives to increase strength and muscle. Apr 17, 2023 · Looking for routines to build a bigger back? Expert George Platt outlines two pull day routines and advises the best training structure for this goal. Collaboration with @BrianCarroll1306 Get my book on fixing injury here: https://amzn. In addition, resistance training, including pull-ups, can be an effective way to reduce low back pain, according to a study. Contract your lats and pull up until your chin is over the bar. Sep 30, 2019 · Discover the best back exercises to increase pull-up volume and build strength. Learn tips for perfect form and results! Jun 16, 2025 · The ultimate pull workout for a strong back and biceps. Sep 4, 2024 · 47 The back pull-up is a cornerstone exercise for developing a strong, muscular back. vup vkfquod vqt ocd cjiqrgo kvnujzvv oztkla piz gapsgm egoi sugulri elua feigf ugxmfr evf