Hey there! This is Michael Eckert, Certified PT, United States Marine, world record holder in Pull-ups and also a 3-time American Ninja Warrior!

If you’re looking to increase your Pull-ups you have come to the right place.

A lot of people who think Pull-ups are hard or impossible just need to have an understanding of the “pull” dynamics of the body work!!

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Michael Eckert is the founder of Michael Eckert Fit, a former United States Marine and Certified Personal Trainer dedicated to teaching new ways to getting you stronger and becoming healthier.

Now that’s out of the way let me break some stuff down for you.

I am going to tell you a few tips to increase your body’s pull strength which I have taught thousands of Marines and civilians.

If you are just starting out and have no idea what you are doing let’s start here.

If you are already pretty decent in your training go ahead and skip to #1!

Break down the muscles in your body into groups you will work out.

Keeping it simple –

Biceps : Muscle used for elbow flexion. Important muscle for pulling.

Lats : Muscle used for extension, adduction and other things. Most dominant muscle in a Pull-up.

Rhomboids : Muscle responsible for retraction. Small but important for pull strength.

Forearms : Uses flexors and extensors for grip strength. Very important for Pull-ups.


#1 – Grip Strength

Simple stuff at the gym can be amplified exponentially just by fatiguing small groups of muscles before performing a regular set of exercise.

Example : When doing bicep curls, to increase grip strength, perform your set of curls and put down the weight.  Immediately after grab on to some heavier weights and just hold them as long as you can.  This will greatly increase your grip strength.

#2 – Negatives

These will become your best friend and your worst enemy.  The reason I say that is because when you perform a negative consistently, you will become insanely strong but it is going to be very strenuous and you’ll be more sore than ever before.

Example : Find a platform that allows you to step up having your chin above the Pull-up bar.  Grab on to the bar and step off lowering yourself down for 5-7 seconds.  Repeat this until you feel like your arms are going to fall off, then do a couple more!

#3 – Pull Strength

Just like #1 training grip strength you can easily increase your pull strength by adding another workout tacked onto your already designated set.

Example : Either performing Pull-ups or Negatives, right before you do either of those workouts, grab some weights and perform a set of strict curls.  Fatiguing your biceps and forearms before attempting a Pull-up or Negative will better isolate the muscles you normally can’t hit when you’re fresh!

Go try out these tips!

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