Training for the Pull-Up: The Inclined Pull

Something quick and simple this week. There are literally a million variation to the pull-up and it will always be one of the best back developer and the bread and butter of calisthenics workouts. But what if you can't do a single pull ups? Try the inclined pull, aka the Australian pull-ups (because it's down-under).

Equipment
Inclined pull-up bar. Smith Machine.

The Movement

Whatever bar you uses, the movement is the same. Get into an inclined position on the bar, with feet on the ground and back in a neutral position, shoulders tight and arms straight. Initiates the movement by pulling with the back and bending arms, pulling your chest towards the bar.

This is not a definite answer, but once you can do 15 inclined pulls you should be able to do a pull-up.

The Benefits

The movement is similar to a back row exercise and work the same muscle groups; the upper backs and arms. It also requires strength from the lower back to maintain a straight spine position.

Often the inclined pull is abandoned once one can do the pull-ups. But the inclined pull is still a great tool to use to add thickness to the back.

Regression and Progression

Generally in fitness corners around Singapore, you will find bars for inclined pulls with different height. The lower the bar the harder the movement. With the Smith machines in gym, lower the bar height to make the inclined pull more difficult (this in my opinion is the only thing you should be doing with the Smith machines!).

In addition, you can try adding weights to the exercise with a backpack or weighted vest. I have yet to find a configuration whereby this exercise can be made harder with resistance bands.

Lin Yimian, CSCS, SGX

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