Stronger Lats, Better Pull-Ups 💪
Learn how to scale, build strength, and dominate your pull-up goals.
Pull-ups are one of the most rewarding challenges in fitness. Whether you’re working toward your first pull-up or leveling up to weighted variations, Matheny Muscle's got you covered. In this episode, we break down how to scale, build strength, and master the technique so you can crush your pull-up goals.
Pull-Up Progressions for All Levels
If You’re Working on Your First Pull-Up:
➙ Band-Assisted Pull-Ups: Loop a band over J-Hooks on your rack for better comfort and easy setup. The higher the band, the more help you’ll get.
➙ Barbell Inverted Rows: A great alternative for building upper body strength until you’re ready for pull-ups.
Once You’ve Nailed a Bodyweight Pull-Up:
Add weight with a vest or belt to build more strength. Aim for 3-5 sets of 3-5 reps to maximize gains.
Tips for Perfect Pull-Ups
➙ Engage Your Lats: Act like you’re breaking the bar to activate your lats and maintain tension.
➙ Hand Placement: Roll your hands over the bar with big knuckles on top—no suicide grips.
➙ Control the Movement: Full stretch at the bottom, big squeeze at the top, and no swinging! Keep your core tight throughout.
Why Pull-Ups Are a Game-Changer
Pull-ups not only build your back but also help you feel and engage your lats—a key for improving bench press and deadlift form. Add them to your routine 1-2 times per week, alternating with lat pulldowns, and watch your strength skyrocket.
Ready to take your pull-ups to the next level?
