pull up workout

Pull Up Workout

Feeling like you need to get more out of your back workout? Look no further. I’ve designed a totally focused back workout using only pull ups and chin ups.

Getting in a good back workout is key to preventing back pain, which is one of the most commonly reported body pains. It’s also important for maintaining a balanced physique.

Like any muscle group, you may have grown tired and bored of your back routine. But believe it or not, you can get a full back workout using only pull ups and chin ups. Let’s get a little creative and look at a complete pull up workout for your back. And remember, nearly all back exercises also condition your biceps, and the same goes for pull ups!

The Complete Pull Up Workout

First, let’s warm up your back and bicep muscles. The most effective piece of cardio equipment at the gym for targeting your back is the old-fashioned rowing machine. Rowing is great for conditioning your back and biceps, and for getting a full-body cardio workout. For your warm-up, do 5 minutes of low-intensity rowing.

Now you’re ready to hit the pull up station. Most gyms are equipped with a variety of hand grips for pull ups, and you can usually find them in a few locations.

Let’s look at the 2 basic grips…

First, there’s an overhand grip which is the traditional “pull up” grip. Take a look at the standard pull up position here.

Second, there’s an underhand grip which is the classic “chin up” grip. It’s really just a variation of the pull up, but it will help us distinguish between overhand and underhand grips. Take a look at the chin up position here.

Now for the pull up workout…

This workout is going to alternate between handgrips, honing in on different parts of your back depending on the angle. Varying the width of your grip will also shift the focus slightly, giving you a complete back workout at a single station.

Make sure you rest for 30-45 seconds between sets.

  • Wide Grip Pull Up – 3 sets at 8-12 reps
  • Narrow Grip Chin Up – 3 sets at 8-12 reps

For the next series of exercises, widen your pull up by another 2 or 3 inches, and tighten your chin up by about the same.

  • Wider Grip Pull Up – 2 sets at 6-8 reps
  • Narrower Grip Chin Up – 2 sets at 6-8 reps

For the next series, narrow your pull up considerably, so that your hands are about a foot apart. Widen your chin up grip so that it’s at the original pull up width, or thereabouts.

  • Narrow Grip Pull Up – 2 sets at 6-8 reps
  • Wide Grip Chin Up – 2 sets at 6-8 reps

You should feel the burn after that workout! If your gym offers additional pull up grips (for example, supinated or 90 degree hand grips), feel free to change it up and use additional grip variations. The more variety the better!

For a home pull up workout…

If you’re looking to take advantage of this focused, time-saving back workout at home, then I highly recommend investing in this Deluxe Chin Up Bar. It’s a great home pull up bar that can be fitted to any doorway. And trust me, I’ve used one of these – it won’t ruin your doorway!

And don’t forget…

Remember, always follow up any intense workout with a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Casein Protein. Both are great options for maintaining muscle mass and building lean muscle.

Have any questions or feedback about pull ups or this pull up workout? Please leave a comment below…