THREE MOVES TO GET YOU THERE

Work these exercises into your training and you’ll be well set to pull off a pull-up

1 ECCENTRIC PULL-UPS

Why? The lowering phase of a pull-up is just as important, and this move helps develop the upper body and grip strength, shoulder mobility and core stability necessary to execute it correctly.

Do: 3-4 sets of 4-6 reps

How? Stand on a box so your chin is at (or close to) bar height. Grab the bar, hands wide, and cross your feet in the air behind you. Squeezing your glutes and core for stability, slowly lower, without locking out your elbows.

Step back on to the box and repeat.

2 DEADBUGS WITH RESISTANCE BAND

Why? These build the tension necessary for perfecting a pull-up and develop essential controlled shoulder and scapular mobility.

Do: 3 sets of 8 reps on each side How? Lie on the floor with your legs in tabletop position and your arms extended above your chest, holding a resistance band in your hands. Keeping your chin tucked, neck in a neutral position and your lower back in contact with the floor, slowly lower one arm and the opposite leg towards the floor. Reverse to bring them both back to centre and repeat with the opposite arm and leg.

3 SCAPULA PULL-UPS

Why? In order to achieve a pull-up, you need to be able to hang from a bar and control the movement of your shoulder blades. This exercise helps you get there by developing strength, shoulder mobility and core stability.

Do: 3-4 sets of 8 reps

How? Grab the bar, hands slightly wider than shoulder-width apart, ankles crossed. For stability, brace your abs, squeeze your glutes and ensure that your legs are straight. Then draw your shoulder blades together and down and lift your body a few inches. Pause for a second at the top, then lower and repeat.