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8 min read
Stay steadfast during training!
Anna Schmidt
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Anna Schmidt | min read 8 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Pulling is one of the crucial exercises for the upper body that we can perform virtually anywhere. It is a fundamental exercise during back training and should be incorporated in every training program. In the subsequent article, I will outline all potential issues related to pulling.
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What is the purpose of lifting?
Undoubtedly, many people ask themselves this question, both beginners and those who have been lifting weights for several years or more. The main problem for beginners is performing this type of exercises. However, one can look for alternatives to weightlifting. On one hand, it's good, because other exercises can increase the strength needed to perform the first lift. On the other hand, if we don't break through to weightlifting, our own efforts may be insufficient to develop this skill. We live in an era where the majority of our day is spent in a sitting position, which is not an optimal position for the spine, shoulders, and hips. Therefore, it is necessary to learn weightlifting from an early age. It is a movement in which we use our own body weight, so those who consider strength training harmful for children are mistaken. Lifting should be one of the pillars of proper back training.
The correct training method on the pull-up bar
When it comes to the correct technique for hanging exercises, it's important to start with a neutral grip, also known as the hammer grip. This is the easiest grip for beginners and allows for the greatest number of repetitions. However, if we don't maintain proper technique, it can lead to overloading the rotator cuffs, unlike the underhand grip. The ideal technical movement for hanging exercises should look like this: - start from a full hang, - at the beginning of the movement, engage the core to connect the upper body with the lower body, - start with a depression and retraction of the scapula, - then pull up to the bar so that the chin is above the bar, - it's important to pull the elbows towards the hips to fully engage the latissimus dorsi. In each grip, the principles remain the same. The only problem that can hinder proper exercise is a lack of mobility. If such problems arise, it is necessary to address them immediately.
Various mastery methods
Grip in pull-ups plays an extremely important role. There are numerous methods that may interest us. It's worth remembering that some methods are harder, some are easier. There's nothing stopping us from experimenting with diverse methods. Below is a list of the most popular methods.
The grip at shoulder width
This grip engages the bicep muscles to a considerable degree... is easier than the classic grip... it's worth mentioning that the entire body should be stiffened just before the grip and performing the pull-up to the full range of motion (chin over bar).
Embrace the breadth of the shoulders
The most popular grip in strength training. It does not require such intense engagement of the bicep muscles as the pull-up grip. If transitioning from the pull-up grip to the catch grip proves to be too difficult, one can incorporate only the eccentric (negative) phase in the same grip. It suffices to jump to the bar and focus on the controlled descent during the eccentric phase. A similar effect can be achieved by using a bench, not to jump to the bar, but only to perform the descent. The recommended tempo for this exercise is 3011.
Neutral grasp (hammer-like)
Unfortunately, many gyms do not possess the appropriate beam for a neutral grip pull-up, yet if one is found, it's worth utilizing. It's a grip with a difficulty level similar to the underhand grip, yet with the distinction that the biceps muscle is less involved. This grip is perfect for beginners and individuals who have experienced various shoulder injuries, as it does not burden them as much as other grips. For this reason, it is recommended by specialists for those with weak rotator muscles.
Narrow and wide grip
Variations of traditional pull-ups in grips. It was once believed that wide stretching implies wide backs. Unfortunately, scientific research has not confirmed this hypothesis. Many people still believe, but the differences between the grips are so subtle that they should not be the main focus. The conviction that greater grip width has a significant impact on increasing the width of our backs has been debunked. Therefore, let's stretch as widely as possible while maintaining proper exercise technique and full range of motion.
Mixed grip, which is the fusion of underhand grip and overhand grip
The mixed grip, which involves placing one hand in an underhand grip position and the other in an overhand grip, is a very rare variant. I could count on the fingers of one hand how many times I've seen someone in the gym pulling like this. Calisthenics enthusiasts are more likely to use this method, so it's much more popular in their environment. This kind of grip is worth trying, but it doesn't bring significant benefits.
Pulling using the grip on a thick rod
This type of pulling is significantly more engaged in the work of the forearms and has a very positive impact on grip strength. It is worth using the pulling on a thick rod (or with fat grip grips) if the grip strength has been significantly weakened during the building of the figure. In this way, we can also strengthen the forearms and have a stronger impact on their hypertrophy. I definitely recommend trying this pulling method for everyone.
Pulling on balls or likewise towels
This method of drawing is undeniably the most demanding when it comes to drawing with both hands... Drawing on towels that are not stable is the most demanding in every respect... Try and find out for yourself how demanding this type of drawing can be.
What frequency is recommended for bar training?
I could write that you should train as often as possible and move on to the next topic, but it's not that simple. It's important to remember that the entire workout should not be too intense, which means that the total training volume, given our abilities, should not be too high. However, this is not about training on the bar only once a week. What frequency should be adopted? I suggest training 2-3 times a week, as this is optimal. With proper regeneration and keeping the training volume within limits, performing pull-ups 3 times a week will be the best stimulus for back growth. It is also worth doing pull-ups in a different variation at each workout.
Initial day
Execution of weightlifting in a mass-neutral manner 4 × 4, 2 0 1 1.
Second day
Applying pressure on REP GOAL 30 towels (overall 30 repetitions, any division into sets, e.g. 10 sets of 3 repetitions or 6 sets of 5 repetitions, as per capability), 2 0 1 1.
Third day of training
Chin-up 4 × 68, 2 0 1 1 In each workout, we focus on different types of pull-up exercises, allowing us to develop various aspects of training. On the first day, we concentrate on general strength, on the second day we work on grip strength and restrict movement by adding towels, and on the third day we focus on working the biceps and the amount of training contributing to muscle hypertrophy.
Training on an elastic line
Training on an elastic line can be considered as an interesting addition to exercises, which improves the quality of pulling. This exercise can also be used by beginners who cannot perform pull-ups correctly. The elastic line is designed to help us pull from the bottom. By attaching it to our knees or feet, we can adjust its pull. When choosing our elastic line, we can select different thicknesses, so everyone will find something for themselves. A simple method is to add additional training series using the elastic line, which can help improve the pulling technique. Of course, we do not have to limit ourselves to pulling on the elastic line from the top, we can also use it from the bottom to make the pull more difficult. There are many possibilities that we can use in our training to elevate it to a higher level.
Anna Schmidt
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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