I know firsthand that the journey to your first rep can feel like scaling Mount Everest.
But don’t let that intimidate you!
Here’s the secret: pull up accessory exercises are your sherpa on this climb.
In this article, we’re opening the world of pull up accessory exercises. I’ll share my top 9 moves that’ll have you building serious back and arm strength, improving your grip, and inching closer to that coveted first pull up.
No matter if you’re starting from scratch or seeking to improve your skills, these exercises will serve as the perfect opportunity for you to master the art of pull-ups.
Understanding Pull Up accessory Exercises
What Are Pull Up accessory Exercises?
Pull up accessory exercises are your secret weapons in the quest for that first perfect pull up. Think of them as the building blocks that lay the foundation for the main event.
These exercises target the same muscle groups as a standard pull up – primarily your lats, biceps, and core – but in a more manageable way.
I remember when I first started my calisthenics journey, the idea of a full pull up seemed as likely as me sprouting wings. That’s where accessory exercises came to my rescue.
They break down the complex movement of a pull up into smaller, more achievable steps. It’s like learning to walk before you run, or in this case, learning to hang before you pull.
These exercises come in various forms. Some mimic the pull up motion with added support, like band-assisted pull ups. Others focus on specific aspects of the movement, such as dead hangs for grip strength or scapular pull ups for engaging those crucial back muscles.
The beauty of these exercises is their scalability – as you get stronger, you can adjust them to keep challenging yourself.
Why Are They Important for Beginners?
Now, you might be wondering, “Why not just keep attempting full pull ups until I get it?”
Trust me, I’ve been there, and it’s a recipe for frustration. Here’s why accessory exercises are crucial for beginners:
- Building Foundational Strength: Pull ups require a surprising amount of strength. In fact, you’re lifting about 95% of your body weight in a single rep! accessory exercises help you gradually build the necessary strength in your back, arms, and core.
- Improving Technique: Proper form is key in any exercise, but especially in pull ups. accessory exercises allow you to focus on technique without the full weight of your body, reducing the risk of injury.
- Boosting Confidence: Nothing kills motivation faster than repeated failure. accessory exercises provide achievable goals, giving you those small wins that keep you coming back for more.
- Preventing Plateau: Variety is the spice of life, and it’s also the key to fitness progress. A diverse range of accessory exercises ensures you’re targeting all the necessary muscle groups from different angles.
- Gradual Progression: These exercises create a clear path of progression. As you master one, you move on to the next, bringing you closer to your ultimate goal.
In my experience, incorporating pull up accessory exercises cut my journey to my first pull up in half. They transformed what felt like an impossible task into a series of achievable steps.
With consistent practice of these accessory exercises, you’ll be surprised at how quickly you progress.
Top 9 Pull Up accessory Exercises
Alright, it’s time to get into the meat of our workout plan. These 9 exercises are your ticket to pull up prowess. I’ve used each of these in my journey, and I can vouch for their effectiveness. Let’s dive in!
1. Negative Pull Ups
Negative pull ups were my primary assistant when I was starting out. They’re like the rebellious cousin of regular pull ups – you’re doing them in reverse!
How to do it:
- Use a box or jump to get your chin over the bar
- Slowly lower yourself down, aiming for a 3-5 second descent
- Once at the bottom, jump or step back up and repeat
Why it works: Negatives help you build strength in the exact motion of a pull up, just in reverse. They’re particularly great for developing control and time under tension.
2. Inverted Rows
Think of inverted rows as pull ups’ horizontal cousins. They’re a fantastic way to build pulling strength without having to lift your entire body weight.
How to do it:
- Set a bar at about waist height (or use a sturdy table)
- Lie underneath, gripping the bar with hands slightly wider than shoulders
- Keep your body straight and pull your chest to the bar
- Lower back down with control
Why it works: Inverted rows target similar muscles to pull ups but allow you to adjust difficulty by changing your foot position. The closer your feet are to the bar, the harder it gets!
3. Band-Assisted Pull Ups
This exercise it’s like having a spotter giving you a boost, but as a giant rubber band.
How to do it:
- Loop a resistance band around the pull up bar
- Place one foot or knee in the bottom loop of the band
- Perform a pull up with the band providing accessory
Why it works: Band-assisted pull ups allow you to perform the full range of motion with less than your body weight. As you get stronger, you can use lighter bands until you’re ready for unassisted pull ups.
4. Scapular Pull Ups
Don’t let the fancy name scare you off. Scapular pull ups are all about mastering that crucial first part of the pull up movement.
How to do it:
- Hang from the bar with arms fully extended
- Without bending your arms, pull your shoulder blades down and together
- You should rise slightly. Hold for a second, then lower back down
Why it works: This exercise strengthens your lower traps and teaches you to engage your back muscles properly – a crucial skill for full pull ups.
5. Dead Hangs
Sometimes, the simplest exercises are the most effective. Dead hangs might look easy, but they’re a true test of grip strength and shoulder stability.
How to do it:
- Grab the pull up bar with an overhand grip
- Hang with arms fully extended
- Hold this position for as long as you can
Why it works: Dead hangs build grip strength and shoulder stability, both crucial for pull ups. Plus, they help you get comfortable with hanging from the bar.
6. Resistance Band Lat Pulldowns
This exercise mimics the pull up motion while allowing you to adjust the resistance. It’s a fantastic way to build strength in your lats, which are crucial for pull ups.
How to do it:
- Secure a resistance band to a high point (like a pull up bar)
- Kneel or sit, grasping the band with straight arms above your head
- Pull the band down to your chest, focusing on using your back muscles
- Slowly return to the starting position
Why it works: Lat pulldowns target the same muscles as pull ups, allowing you to build strength and muscle memory for the movement pattern.
7. Australian Pull Ups
Also known as incline rows, these are a step up from inverted rows and a great bridge to full pull ups.
How to do it:
- Set a bar at about chest height (or use rings)
- Hang underneath with your body at an angle, heels on the ground
- Pull your chest to the bar, keeping your body straight
- Lower back down with control
Why it works: Australian pull ups allow you to lift a significant portion of your body weight, preparing you for the full pull up motion.
8. Isometric Hold at the Top
This exercise helps you build strength in the hardest part of the pull up – the top position.
How to do it:
- Use a box or jump to get your chin over the bar
- Hold this position for as long as you can, aiming for 10-30 seconds
- Slowly lower yourself down
Why it works: Isometric holds build strength and muscle endurance in the contracted position, which is often the sticking point for many people.
9. Towel Pulls
This exercise not only helps with pull up strength but also significantly improves your grip strength.
How to do it:
- Hang a towel over a pull up bar
- Grasp the towel with both hands
- Pull yourself up, focusing on using your back muscles
- Lower down slowly
Why it works: The thick grip of the towel challenges your forearms and grip strength, which are often limiting factors in pull ups.
In my experience, combining exercises that target different aspects of the pull up – like dead hangs for grip strength and scapular pull ups for back engagement – yields the best results.
Incorporating Pull Up accessory Exercises into Your Routine
When I first started my pull up journey, I made the mistake of trying to do every exercise in every session. Trust me, that’s a fast track to burnout!
Instead, let’s create a balanced, sustainable approach.
Sample Workout Plan
Here’s a sample 3-day workout plan that I’ve found effective:
Day 1: Pull Focus
- Negative Pull Ups: 3 sets of 5 reps (5-second lowering phase)
- Band-Assisted Pull Ups: 3 sets of 8-10 reps
- Dead Hangs: 3 sets, hold for 30 seconds
- Resistance Band Lat Pulldowns: 3 sets of 12-15 reps
Day 2: Push and Core (include your regular push exercises here)
- Scapular Pull Ups: 3 sets of 10 reps
- Inverted Rows: 3 sets of 10-12 reps
Day 3: Pull Focus
- Australian Pull Ups: 3 sets of 8-10 reps
- Isometric Hold at the Top: 3 sets, hold for 10-30 seconds
- Jackknife Pull Ups: 3 sets of 8-10 reps
- Towel Pulls: 3 sets of 6-8 reps
Remember, this is just a template. Feel free to adjust based on your schedule and recovery needs. The key is to hit each exercise at least once a week.
Progression Tips
- Track Your Progress: Keep a log of your workouts. This helps you see improvements and stay motivated. When I started, I could only do 2 negative pull ups. Seeing that number grow week by week was incredibly motivating!
- Progressive Overload: Gradually increase the difficulty. This could mean adding reps, sets, or time under tension. For band-assisted pull ups, slowly transition to lighter bands.
- Listen to Your Body: Rest is crucial for progress. If you’re feeling overly sore or fatigued, it’s okay to take an extra rest day.
- Consistency is Key: Aim for at least 2-3 pull up accessory sessions per week. Remember, it’s better to do a little consistently than a lot sporadically.
- Test Regularly: Every 2-3 weeks, test your progress on a regular pull up. Even if you can’t do a full one yet, you might notice you’re getting closer!
- Mix It Up: Don’t be afraid to swap exercises or change the order to keep things fresh and challenge your muscles in different ways.
- Focus on Form: Quality reps are far more valuable than quantity. I always say, “It’s better to do 5 perfect reps than 10 sloppy ones.”
In my experience, following a structured plan like this can yield noticeable results in as little as 4-6 weeks. I remember the day I finally got my chin over the bar for my first unassisted pull up – it felt like I’d won an Olympic gold medal!
Common Mistakes to Avoid
- Neglecting Proper Form
One of the biggest mistakes I see (and made myself early on) is sacrificing form for reps. Remember, a half-rep with poor form is far less beneficial than a single rep with perfect form.
Key points to focus on:
- Keep your core engaged throughout the movement
- Avoid swinging or using momentum
- Fully extend your arms at the bottom of each rep
- Pull your shoulder blades down and back before initiating the pull
- Overtraining
In my enthusiasm to achieve my first pull up, I initially trained every single day. Big mistake! Your muscles need time to recover and grow stronger.
Solution: Stick to 2-3 pull up-specific training sessions per week, allowing at least one day of rest between sessions.
- Neglecting Grip Strength
Many people underestimate the importance of grip strength in pull ups. I certainly did at first!
Fix: Incorporate dedicated grip training exercises like dead hangs, farmer’s walks, or using grip strengtheners throughout your day.
- Ignoring the Negative Phase
The lowering part of the pull up (the negative) is just as important as the pulling up part. Rushing through this phase is a missed opportunity for strength gains.
Tip: Focus on slow, controlled descents in your negative pull ups and regular pull ups once you can do them.
- Relying Too Heavily on Machines
While lat pulldown machines can be useful, they don’t fully replicate the stabilization required in a pull up.
Better approach: Prioritize bodyweight exercises that closely mimic the pull up movement, like the ones we’ve discussed earlier.
- Inconsistent Training
Sporadic training won’t cut it. I’ve seen many people train hard for a week, then take two weeks off, and wonder why they’re not progressing.
Solution: Consistency is key. Even if you can only manage short sessions, regular practice will yield better results than infrequent, lengthy workouts.
- Neglecting Back Muscle Engagement
Many beginners tend to rely too much on their arms, forgetting that pull ups are primarily a back exercise.
Tip: Practice scapular pull ups and focus on initiating the movement by pulling your shoulder blades down and together.
- Not Varying Your Grip
While the standard overhand grip is great, neglecting other grip variations can limit your progress and increase the risk of overuse injuries.
Fix: Incorporate different grip styles into your training, such as chin-ups (underhand grip), neutral grip, and wide grip variations.
Ready to Pull Yourself Up? Your Journey Starts Now!
Well, there you have it, folks – your roadmap to conquering the mighty pull up!
But here’s the real kicker: all this knowledge is just potential energy until you put it into action.
Remember when I mentioned that feeling of nailing my first pull up? Let me tell you, it’s a rush that’s hard to beat. And trust me, you’re closer to that feeling than you might think.
So, what’s next? Simple – it’s time to get your hands on that bar. Start with the exercises that challenge you but don’t overwhelm you.
Committing to 30 days of consistent pull up practice can lead to surprising quick adaptations and strength improvements in your body.
