The Biggest Pull-Up Problem

Calisthenic Movement

exercises

• pull-up
• arched pull-up
• ring row
• ring fly

notes

• rounding of back at top
• address other back muscles
• include other back exercises, recommending body row as best all-rounder
• arched-back pull-up for more advanced, mix of pull-up and row, targets nearly whole posterior chain
• interference of anterior and posterior chains
• rhomboids, rear deltoids, trapezius, erector spinae
• hollow-body pull-up best body position to train for typewriter pull-ups, archer pull-ups, one-arm pull-ups, rope climbs
• hollow-body pull-up best for weighted pull-ups, due to straight spine back position
• intermediate or advanced, do both pull-up versions, plus other pulling exercises
• beginners focus on regular pull-ups, add other exercises like rows