US Navy and twice ninja warrior competitor Michael Eckert broke the world record for most push-ups are done in a single minute with 58 repetitions, and since then he has tried the most pull-ups in a 24-hour period. In a new video on his YouTube channel, he demonstrates his five basic exercises for building pull-up strengthstarting with kneeling lat pulldowns, which simulate the pullup movement from a more secure position.
“Your knees are on the ground, so you’re locked out,” he says, “and I’m flexing my core as I pull down, to help simulate the same core stabilization you’d need to be able to successfully do a hanging pullup.” .
Ecker follows this up with a one arm plate pull. “He helps isolate the brachioradialis and biceps, but also uses the finger in a ledge position instead of a wraparound position,” he says. “These really hit the spot when it comes to stimulating the muscles involved in doing a pull-up.” He recommends “sprinkling” these into your workouts from time to time, doing 15 reps on each side.
Next up are the trunk plate twists. These target the back, biceps, forearms and also challenge grip strength. “This alone won’t help you get better at pull-ups, but it will help isolate the same muscle groups,” says Eckert. “Even your core is getting a bit of a workout.”
The penultimate exercise is more difficult and should not be attempted if you are a beginner: the one-arm deadlock. “If you want to look forward as long as you can, don’t let your body sway,” says Eckert. “Then switch hands. That will help create a lot of stabilization in your forearm.”
Finally, as his number one exercise, Eckert opts for negative pull-ups and aims for a 7-second movement on each rep. “The key with negatives is to keep that speed constant the whole way,” he says. “That window you drop is your weak spot, and that’s why we’re trying to target it.”
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