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The pull up is a classic exercise that has been used for decades to build upper body strength and improve overall fitness. It’s one of the most effective exercises you can do for your back, shoulders, and arms, but it can be difficult to master. Fortunately, there are ways to make your pull ups easier by incorporating compound exercises into your routine.
Shop The Collection: Pull Up BarsCompound exercises involve multiple joints and muscle groups working together. This makes them more challenging than isolation exercises, which target just one muscle group. Compound exercises call on multiple muscle groups, so they’re more effective at developing strength and power. They also burn more calories than isolation exercises.
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In this article, we’ll look at some of the best compound exercises to help you improve your pull up performance. We’ll explore why these exercises are important, how to perform them correctly, and what the benefits are. Read on to learn more!
Deadlifts are an excellent compound exercise that works multiple muscle groups in your back, core, and legs. This exercise is great for improving your grip strength and building muscular endurance, both of which will help you do more pull ups with better form. Deadlifts also help strengthen your lower back and core, which are essential for stability during pull ups.
To perform a deadlift, stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs. Keep your back straight and your core tight. Bend your knees and hinge at the hips to lower the weight until it’s just below your knees. Then, drive through your heels to stand up, squeezing your glutes at the top. Make sure to keep the bar close to your body throughout the movement. Do 3 sets of 8-12 reps.
Bent over rows are another great compound exercise for improving your pull up performance. This exercise targets your lats, which are the main muscles involved in pull ups. Doing bent over rows will help strengthen your back and arms, making pull ups easier. It also helps build grip strength, which is key for doing more reps.
To perform bent over rows, start by standing with your feet hip-width apart and holding a barbell or dumbbells in front of your thighs. Bend your knees slightly and hinge at the hips to lower your torso until it’s almost parallel to the ground. Keep your back flat and your core tight. From here, row the weight up to your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement. Return to the starting position and repeat. Do 3 sets of 8-12 reps.
Lat pulldowns are a great exercise for strengthening your lats, which will help you do more pull ups with better form. This exercise works your entire upper body, including your biceps, triceps, and shoulders. It also helps improve stability and balance, which are essential for doing pull ups properly.
To perform lat pulldowns, sit at a lat pulldown machine with your feet flat on the floor. Grab the bar with an overhand grip and pull it down to your chest. Make sure to keep your back straight and your core engaged. Return to the starting position and repeat. Do 3 sets of 8-12 reps.
Chin ups are a great compound exercise for improving your pull up performance. This exercise works your upper back, biceps, and forearms, all of which are essential for doing pull ups properly. Chin ups also help increase your grip strength and muscular endurance, which will help you do more reps.
To perform chin ups, grab a pull up bar with an underhand grip and hang from it. Keeping your core tight, bend your elbows and pull yourself up until your chin is above the bar. Lower yourself back down and repeat. Do 3 sets of 8-12 reps.
Barbell rows are another great compound exercise for improving your pull up performance. This exercise works your lats, back, biceps, and forearms, all of which are essential for doing pull ups properly. Barbell rows also help increase your grip strength and muscular endurance, which will help you do more reps.
To perform barbell rows, set a barbell on the ground and stand in front of it with your feet hip-width apart. Bend your knees slightly and hinge at the hips to lower your torso until it’s almost parallel to the ground. Grab the bar with an overhand grip and drive your elbows back to row the weight up to your chest. Squeeze your shoulder blades together at the top of the movement. Return to the starting position and repeat. Do 3 sets of 8-12 reps.
The pull up is a classic exercise that is great for building upper body strength and improving overall fitness. However, it can be difficult to master. Fortunately, there are ways to make your pull ups easier by incorporating compound exercises into your routine. Compound exercises involve multiple muscle groups working together, so they’re more effective at developing strength and power. The exercises listed above are all great for improving your pull up performance. Give them a try and see how they work for you!
