Crank Out More Pull Ups

4. Do Heavy Bicep Curls

Your biceps are the secondary muscle groups to the back (primary muscle group) when performing pull ups. Duffy recommends performing mixing in heavy biceps curls every other week or so. Shoot for 4-6 repetitions, whereas the other weeks, shoot for 8-12 repetitions.

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3. Do Heavy Pull Downs

"Heavy pulldowns build up your lats, biceps and forearms which are the exact muscles and range of motion needed to do a pullup," says Duffy. We recommend working the following: week 1, 2 and 4, perform 3-5 sets of 4-6 repetitions with heavy weight, for week 3, 5 and 6 perform 3-5 sets of 10-15 repetitions with lighter weight.

Move to Know: The Pulldown-Row >>>

2. Perform TRX Modified Pull Ups

Performing several different variations or modifications of the pull up with the TRX, "changes the angle of your pullup," says Duffy. This slight changes in the movement pattern will develop different areas of the muscles in your back, forearms and biceps to build up more muscular strength and endurance. Work with the TRX on modified pull ups once per week for a total of 3-5 sets to muscular failure.

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1. Perform Squat Pull Ups

The purpose of the squat pull up is to utilize both your legs and your arms to complete a full pull up. Duffy says, "as your arms tire out, you can use more of your legs. This will slowly help you build more strength in your lats." 

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How to Perform:

Set yourself up in the smith machine and adjust the bar as needed. Start in a deep squat position and hold onto the bar with your arms fully extended. Use your lats until failure, and as you tire, start using more of your legs in the movement.