Walk into any gym and you’ll find no shortage of machines that promise to build a bigger back. Outriggers with bars like modern sculpture, cable stations with enough attachments to outfit a commercial fishing boat, and chrome contraptions that seem to have been made to separate this or that fiber. They all have value. But nothing—and I mean nothing—pulls the strings like a good set of pull-ups.
Why are pull-ups considered the best back exercise?
Finally, pull-ups can be done with body weight, with the plates hanging from the belt like a medieval suit of armor, but even just body weight pull-ups can make significant gains in both back width and core thickness. In fact, many of the greatest physicists ever created relied on them.
I remember working out at Gold’s Gym in Venice in the early 90’s and hearing Sean Ray talk about how he started every back workout with 50 exercises. It doesn’t matter how many sets it took. The important thing was that he took 50 sums before moving on.
The thinking is that the draw is standard.
How drag returns width and thickness
The kinesiology involved is significant. Several movements engage more muscles at the same time. Laths do the heavy lifting, but they don’t work alone. The rhomboids, teres, traps, rear delts, biceps, brachialis, forearms, hamstrings, abs, and lats all contribute to the movement. Even hands and fingers become active players. That’s why pulling is different from running a car. You’re not just moving the weight. You’re moving your entire body through space, and this requires the cooperation of a large amount of muscle tissue.
Overhand vs. Pull-Ups: What’s the Difference?
The choice of grip can also subtly change the emphasis of movement. The traditional, or pronative, handstand tends to emphasize lat width and upper back development, while heavily engaging the outer biceps and brachialis. Reverse or underarms, often referred to as chins, focus more on the biceps and lower lat area while striking the back. Neither is superior. Both deserve a place in a serious training program.
How to use Pullup regardless of your level
The beauty of pull-ups is its adaptability. Beginners can use the help, while advanced practitioners can find them brutally difficult. For experienced lifters, deadlifts are one of the best upper body strength builders. Add enough iron to your waist and the movement transforms from an endurance exercise to a raw display of pulling power. And yes, there’s a reason recruits have long been a part of military and law enforcement fitness testing. Apparently, governments still value citizens who are able to drag their bodies over a barrier.
But what if you can’t do one thing?
OK. You have a place to start.
Most larger gyms have a machine called the Gravitron. It allows you to perform assisted pull-ups and dips by balancing your body weight with a stack of locked weights. The more weight you choose, the lighter you will be.
Find a resistance level that allows you to do a few clean reps and work up from there. As strength improves, gradually reduce assistance. The machine will absolutely teach you how to become lighter.
No Gravitron? No problem.
Place a cube, a CrossFit bench, or even a sturdy dumbbell under the bar and use it as a step. Grab the bar and use the platform to pop yourself into the top pull-up position. Now comes the magic. Lower yourself slowly. Count to six.
This is called negative training and it works because the muscles often get stronger during the downstroke or eccentric phase of the movement as the tension gradually decreases. By controlling this descent and resisting gravity, you will gain the strength you need to complete your full pull-up.
Jahanda.
Lower slowly.
Repeat again. And again.
Eventually, one repetition becomes three. Three will be six. Six will be ten. And before long, you’re no longer negotiating with the bar. You own it.
From the beginner to the expert, the pull-up remains a must-have in any lifter’s bag of tricks. Cable cars may evolve and equipment may become more and more sophisticated, but iron still speaks its own language. And few exercises speak louder than pull-ups.
