The pull-up is an impressive strength move that requires back, shoulder, and arm strength, as well as a strong core. Although it may be daunting to try to do one (or even 10), it’s definitely worth the effort.

Advantages Of Pull Ups And Dips

Squats and deadlifts are exercises that work the lower body, so pull-ups and dips are similar exercises that work the upper body.

This means that pull-ups and dips require morecoordination and stability than squats and deadlifts.

There are four basic movement patterns that can be used to build a strong body: pull-ups, dips, squats, and deadlifts.

Pull-Ups and Dips Move the Entire Body

The following text discusses how moving the body through space using pull-ups and dips requires the involvement of stabilizers throughout the upper body and the “core.”

When the body moves in a way that goes against gravity, it strengthens itself and becomes less likely to have weak points.

Although some people may disagree, pull-ups can be just as effective in building abdominal muscles as traditional ab exercises.

Pull-Ups and Dips Build Real-World Strength

You can’t do without pull-ups and dips if you’re a rock climber, martial artist, athlete or in the military.

Navigating the real world requires functional movements, and these two exercises are great for that.

Climbing walls, rocks, trees, and fences uses muscles and movement patterns that are similar to pull-ups and dips.

Builds Significant Size and Strength

Adding weight to pull-ups and dips can make them more effective at building muscle size and strength.

Increasing the weight you lift in these exercises makes the progression simple and easy to track, and provides you with endless possibilities for further progression.

Weighted pull-ups and dips can help make their bodyweight counterparts a lot easier. When you remove the weights, similar movements like one arm pull ups become more achievable.

You can do pull-ups and dips on a single piece of equipment – Gymnastics Rings.

Gymnasts have a lot of upper body strength and are very graceful.

Gymnasts use pull-ups and dips on gymnastics rings to develop their impressive physiques.

Although other equipment may be helpful, the only piece of equipment necessary to build an impressive upper body is a trusty pair of gymnastics rings for bodyweight calisthenics.

If you’re looking for a great way to supplement your strength training, consider using gymnastic rings. They’re perfect for calisthenics and work well with a minimalist approach to fitness.

Gymnastics rings can help you when it comes to performing dips by providing different grip variations.

Although some gyms don’t have dipping bars, you can still train for dips using gymnastics rings.

The lack of standardization for the spacing of dipping bars is problematic because it can lead to discomfort or injury depending on how wide your shoulders are.

The gymnastics rings are designed so that you can keep them as close to your body as you need to, by placing them directly under your shoulders.

Gymnastics rings can be adjusted to different heights, which allows you to do pull-ups and dips safely while you’re still learning.

The movement can be difficult to control if you aren’t strong enough to do dips and it can be risky for the shoulder joint.

Gymnasts minimize their risk of injury by dead-stopping on the rings; this is when the rings are placed at a height where the gymnast’s feet touch the ground at the bottom.

If you fail, put your feet firmly on the ground to transfer the load from your shoulders to your legs.

I strongly urge you to buy a pair of gymnastic rings that are built to last. You will not regret getting a pair of rings that you can easily carry with you in your backpack!

Pull-UPS and Dips Build Exceptional Grip Strength

The pull-up exercise can help to build strength in your fingers and support grip strength, depending on the grip being used.

One of the best exercises to improve your grip strength is to hang from a ring or bar for as long as possible. This is also a great exercise for your shoulders and can help to decompress your spine.

This grip strength builder can be hung on bars, rings, or even towels/cloth. Hanging on towels is an excellent way to build grip strength for martial arts like Judo and Brazilian Jiu-Jitsu.

Adding fat grips to pull-up bars or gymnastic rings will help train your grip and forearm muscles.

They also target your forearm muscles, the brachialis and brachioradialis.

While performing dips on gymnastic rings, people use their wrists as stabilizers.

Pull-Ups and Dips Can Be Done as a Superset

You can do pull-ups and dips as a superset to save time, because they work for opposite muscle groups. A superset is when you do two different exercises back to back that work for opposite muscle groups.

Almost no muscles are worked in both pull-ups and dips, so you can do one right after the other without tiring the muscles.

Doing two sets of pushing and pulling exercises back-to-back reduces the time spent between sets, thereby reducing the overall time spent working out.

This doesn’t mean you should go into any set out of breath. I make sure to catch my breath for a couple of seconds before I begin the second exercise.

Works the Majority of the Muscle Groups in the Upper Body  

The combination of pull-ups and dips works more than 90% of the muscles in the upper body, including the side delts and the upper traps.

But these are unimportant complaints when looking at the overall development of a physique, considering the amount of time spent in the gym.

The muscles targeted by pull-ups are the traps, rhomboids, lats, abs, biceps, rear delts, brachialis and brachioradialis, while the muscles targeted by dips are the triceps, front delts, and chest.

An exhausting routine consisting of weighted pull-ups and dips can be done in 20-30 minutes.

You can make significant gains in your upper body strength with only 1.5 hours of training per week if you are a beginner or intermediate.

Excellent Core Exercise

Both the pull up and dip exercise target the abdominal muscles significantly.

When performing a chin-up with a hollow body hold, it is especially important to keep your body in proper alignment.

Pull-ups and chin-ups are just as effective at working the core muscles as any exercises that target the abs directly.

This means you don’t need to do direct abdominal training, or at least you don’t need to do as much of it to stimulate growth in the abdominal muscles.

The abdominal muscles are just as heavily recruited when doing a posterior pelvic tilt with a load.

There is a lot of similarity between pull-ups and dips in terms of the muscles they work. This overlap will help to create a stronger, more stabilized core.

The fact that you don’t need to do any extra ab exercises means that you’ll spend less time working out.

Minimalist Way to Workout

Minimalists are specialists.

A workout routine that only consists of pull-ups and dips allows you to focus and become better at those exercises.

If you want to build muscle and strength, it’s best to specialize in one particular exercise. This is especially true for beginners.

beginners can make huge gains in strength by focusing on a few key exercises, rather than trying to do too many different ones

Upper Body Strength Training Plan for Perfect Pull-ups

The following exercises can all be performed in a single strength training session, or you can mix and match the moves. For example, you could do the hollow and hanging hold on one day, and the bent-over row and hinged row the next day. It is recommended that men and women devote at least two days a week to strength training, eventually progressing to three days. For each exercise, perform two to three sets AMRAP style, until your form starts to break.

Hollow Hold

This is the proper position to practice pull-ups so that you engage both your core and back. Do not make the mistake of pushing your hips forward when hanging.

Return to the starting position, keeping your legs off the ground (c). To do this exercise, start by lying on your back on the floor with your arms extended by your ears. Next, lift your legs off the ground and your arms overhead simultaneously to hold a hollow position. Finally, return to the starting position, keeping your legs off the ground the entire time.

Hanging Hold

This pose helps you control the lowering phase of the movement, as well as build grip strength.

You should feel like your shoulders are stuck to your back. Notice that your hips are not rolled under—they should remain in a neutral position (c). To do a dead hang from a bar, (a) first relax your shoulders and lats. Then, (b) pull your shoulders down and squeeze your lats into a reverse shrug. (c) You should feel like your shoulders are stuck to your back, and your hips should remain in a neutral position.

Bent-Over Row

This exercise will work your lats and biceps to allow for a greater range of motion on the pull.

Lunging, start with your left foot forward and your right foot behind you. Hold a dumbbell in your right hand, and place your left elbow on your right knee. Bend your elbow to a ninety degree angle as you pull the weight up to your chest. Maintain a tight core throughout the movement to stabilize your body.

Hinged Row

The move is similar to a bent-over row and requires you to use two hands simultaneously which is more accurate than a pull-up.

To perform this exercise, hold a dumbbell in each hand. Bend your knees slightly, keeping your back straight, and pull the dumbbells into your chest. Slowly release them back down.

Deep Low Row

The TRX straps will provide resistance for your body weight and teach you how to engage your back while pulling, which will also help improve your grip strength so you can hold onto the bar for the duration of the exercise. If you cannot get hold of a pair of TRX straps, you can use a bar on a squat rack instead.

Lengthen your arms as you exhale, and return to start as you inhale How to: To do this exercise, start by holding two TRX handles with your palms facing in (or holding a bar with both hands). Then lean back and walk your feet forward so that your body is at a 45-degree angle with the floor. Once you’re in position, engage your core to stabilize your spine, and pull your chest into your hands. From there, lengthen your arms as you exhale, and return to start as you inhale.

Bridged Row

The next step to using your full body weight is engaging your biceps and lats. If needed, use a squat rack bar. To get the best results, keep your back straight as you pull your body towards your hands.

Pause for a moment as you squeeze your triceps. Return to start. To position a block or step in front of the TRX straps, sit down under the handles and grab them. Walk your feet onto the block — you should be hovering horizontally over the floor. With arms in front of your chest, pull your body up to your hands. Pause for a moment as you squeeze your triceps. Return to start.

Lat Pull Down

This move engages your back muscles in a similar way to a pull-up. Make sure your core muscles are tight as you pull the bands down, to avoid arching your back.

a. To loop a resistance band around a bar overhead, first grip each side with one hand. b. Then, sit on the floor and pull your hands down toward your chest. c. Finally, release the band slowly to extend your hands up overhead. d. To work your full range of motion, do a high number of reps (more than 15).

Assisted Pull-Up

Use a band or machine to help you pull yourself up.

To perform this exercise, hold onto the bar in the hollow position you practiced earlier. Pull yourself up to bring your chin to the bar. Keep your legs together and engage your core to prevent arching your back. Think quality over quantity here — performing sets of 10 reps.


This exercise targets the lower part of a pull-up and uses your entire body weight to work your back muscles. If you can’t hold the position at the top yet, that’s okay! ( It can take some time to build upper-body strength.) It just means you need more practice with the other exercises in this routine.

To help you get up to an overhead bar, start at the top with your chin to the bar. Hold for a second and then lower down with control. Yes, these are meant to be tough — so aim for sets of three to five reps.

Push Press Negative

Doing this exercise will help to make your back stronger without needing to do any pulling motions.

To perform this exercise, grab a dumbbell in each hand and bring them up to your shoulders. Next, bend your knees and lift the weights over your head. Finally, slowly lower yourself towards the ground. Complete three to five sets of this exercise, focusing on quality rather than quantity.


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