From Basics to Advanced: A Full Guide to Calisthenics Pull Workouts

Whether you're a beginner or an experienced athlete, this guide will take you through the essential pull workouts to build a strong and well-rounded back.

Starting with the Basics

1. Dead Hangs

Dead hangs are the foundation of any pull workout, improving grip strength and shoulder mobility.

2. Assisted Pull-Ups

Start with assisted pull-ups using bands or a partner to build foundational strength.

3. Scapular Pull-Ups

This exercise teaches shoulder control and stability, essential for progressing to more advanced moves.

Intermediate Pull Exercises

1. Standard Pull-Ups

Once you've mastered the basics, move on to standard pull-ups. Focus on proper form and full range of motion.

2. Chin-Ups

Chin-ups are a great alternative to pull-ups, with more emphasis on the biceps.

3. Negative Pull-Ups

Negative pull-ups focus on the eccentric phase, helping build strength and control.

Advanced Pull Exercises

1. Archer Pull-Ups

Archer pull-ups are a progression towards one-arm pull-ups, isolating each side of the body.

2. One-Arm Pull-Ups

The one-arm pull-up is a pinnacle of upper body strength, requiring immense control and power.

3. Typewriter Pull-Ups

This advanced move involves lateral movement across the bar, challenging your lats and grip.

Full Pull Workout Routine

Here's a routine that covers basic to advanced pull exercises:

• Warm-Up:

  • Dead hangs: 2 sets of 30 seconds
  • Arm circles: 2 sets of 10 reps each direction
  • Scapular pull-ups: 2 sets of 10 reps

• Primary Pull Exercises:

  • Standard Pull-Ups: 4 sets of 8 reps
  • Chin-Ups: 4 sets of 10 reps
  • Negative Pull-Ups: 4 sets of 6 reps

• Advanced Pull Exercises:

  • Archer Pull-Ups: 3 sets of 6 reps each side
  • One-Arm Pull-Up Progressions: 3 sets of 3 reps each side
  • Typewriter Pull-Ups: 3 sets of 6 reps each side

• Cooldown:

  • Lat stretch: 30 seconds each side
  • Shoulder stretch: 30 seconds each side
  • Cobra stretch: 30 seconds

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Progressing from basic to advanced pull exercises is essential for building a strong and well-rounded back. Follow this guide to master each stage and achieve your calisthenics goals.