Back Exercises – Street Liftings https://www.streetliftings.com Tue, 20 Oct 2026 22:14:21 +0000 en-US hourly 1 https://wordpress.org/?v=7.1.3 https://www.streetliftings.com/wp-content/uploads/2024/01/cropped-STREET-LIFTINGS-500-x-500-px-1-32x32.png Back Exercises – Street Liftings https://www.streetliftings.com 32 32 How Many Pull Ups a Day? The Weekly Dose That Actually Builds Reps https://www.streetliftings.com/how-many-pull-ups-a-day/ Tue, 20 Oct 2026 22:14:21 +0000 https://www.streetliftings.com/how-many-pull-ups-a-day/
How Many Pull Ups a Day? The Weekly Dose That Actually Builds Reps

How many pull ups a day should you do? It is the most common question in the gym, and it stalls more lifters than any other, because the unit is wrong. Your back does not respond to a daily number. It responds to a weekly dose of hard sets, spread across a few days, with enough recovery in between. You can grind 30 reps every morning and sit at the same max for six months, or do 60 well placed reps a week and add three reps in a month. Here is how to calculate your dose instead of guessing it.

How Many Pull Ups a Day: You Are Counting the Wrong Unit

Volume research never counts daily reps. It counts sets per muscle group per week. The meta-analysis by Schoenfeld, Ogborn and Krieger, pooling 34 treatment groups from 15 studies, found a clear dose-response: each additional weekly set was associated with 0.37 percent more muscle gain, and the gap between high-volume and low-volume protocols reached 3.9 percentage points (Journal of Sports Sciences, 2017).

Second piece: how you spread it. In the same research group, at equal weekly volume, splitting the work across two sessions beat a single session, effect size 0.49 against 0.30. A 2025 meta-regression in Sports Medicine covering 67 studies and 2,058 participants sharpens that picture: once weekly volume is set, frequency barely moves muscle size, but it keeps paying off for strength. The pull-up, in streetlifting, is a strength lift first. So: two to four sessions a week, not one, and definitely not seven.

Practical translation: drop the daily number and aim for 10 to 20 vertical pulling sets per week, spread over two to four days. Everything after that is execution, and it is laid out in the guide to progressing at pull-ups.

How Many Pull Ups a Week by Level

This table gives you the weekly dose, how many sessions to split it into, and the daily equivalent if you really insist on thinking per day. That equivalent is an average, not an instruction: you do nothing on rest days.

Level Max in one set Sets per week Sessions Daily equivalent
Beginner 0 to 4 12 to 16 short sets 3 6 to 10 reps
Intermediate 5 to 11 12 to 18 3 10 to 16 reps
Advanced 12 and up 10 to 16 2 to 3 14 to 20 reps
Weighted 5 reps at +45 lb (20 kg) 9 to 14 2 to 3 8 to 12 reps

Notice the volume drops as the level goes up. That is normal: the stronger you get, the more each set costs you. One set at +55 lb (25 kg) buys a lot more fatigue than ten bodyweight reps. How those sessions fit into a training week is covered in structuring your streetlifting training.

What Actually Counts as a Set

A set that counts is a set taken close to failure, through a full range, arms locked out at the bottom and chin clearly over the bar. Sloppy half reps inflate your counter and build nothing. The meta-regression by Robinson and colleagues, published in Sports Medicine in 2024, points the same way: muscle size increases as sets are terminated closer to failure, while strength gains hold up across a wide range of repetitions in reserve. So keep one to three reps in reserve on most sets, and save true failure for the last set of a movement, not every set.

The 100 Pull Ups a Day Challenge and What It Really Costs

The challenge works, for three to six weeks. Your coordination sharpens, your grip toughens, your reps clean up. Then the elbow starts barking, the shoulder catches, and the numbers drop faster than they climbed.

The problem is not the number, it is the jump. One hundred reps a day is 700 reps a week. If you did 150 the week before, you just multiplied your load by more than four overnight. Tim Gabbett’s work on training load is blunt about that: when weekly load rises 15 percent or more above the previous week, injury risk climbs into the 21 to 49 percent range, while it stays under 10 percent as long as the change sits between minus 5 and plus 10 percent (British Journal of Sports Medicine, 2016).

If you like the daily format anyway, keep the format and cut the dose: very short sets, far from failure, three or four reps each time you walk under the bar, several times a day. You keep the groove without digging a hole. It stays a supplement, not a program. The technical standard you are grooving is spelled out in the complete pull-up guide.

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Muscles Worked by Pull-Ups and How Fast They Recover

The pull-up hits the lats and teres major, the lower traps and rhomboids that control the shoulder blade, the biceps and brachialis at the elbow, the forearms holding the bar, and the trunk keeping you from swinging. All of that overlaps heavily with your horizontal pulling: if you row twice a week on top, those sets belong in your weekly count too.

These tissues do not recover at the same speed. The back takes a beating well. The elbow flexors and the forearm tendons do not, and they are what gives out first when you stack reps every single day. Two simple rules: 48 hours between hard sessions on the same pulling pattern, and switch to a neutral or supinated grip when a strict pronated grip starts lighting up your elbow. Where that goes wrong under load is detailed in weighted pull-ups, dangerous or not.

When to Stop Counting Reps and Start Counting Pounds

Past 12 to 15 strict reps, adding more reps mostly buys muscular endurance. If strength is the goal, the dial changes: you add weight and drop back into the 3 to 6 rep range. That is the whole point of weighted work, and it is the moment your weekly volume goes down while intensity goes up.

At that stage the question is no longer how many pull ups a day, it is how many heavy sets a week and how fast the load climbs. That is what the weighted pull-up program drives, while the weighted dip program handles the pressing side and the muscle-up program turns that pulling strength into a full movement.

Your Four-Week Plan

  1. Week 1, measure. One max set through a full range, warm but fresh, on Monday. Write the number down. It is your baseline and you will not retest it for four weeks.
  2. Week 1, set the dose. Three sessions spaced 48 hours apart, four sets each, at 60 percent of your max per set. A 10-rep max means four sets of 6, so 12 sets on the week.
  3. Weeks 2 and 3, climb slowly. Add one set per week, or one rep per set, never both at once. That keeps you under the 10 percent weekly increase.
  4. Week 4, back off then test. Two easy sessions early in the week at half the sets, then a fresh max test on Friday.

The four mistakes that cost the most: counting half reps instead of full sets; adding volume on a day you are fried because the plan said so; doing pull-ups every day and hoping frequency replaces intensity; keeping the same dose all year when your max has moved. Retest your max every four to six weeks and rebuild the dose from the new number.

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mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Negative Pull-Ups: The Lowering That Gets You Your First Rep https://www.streetliftings.com/negative-pull-ups/ Sun, 11 Oct 2026 22:16:37 +0000 https://www.streetliftings.com/negative-pull-ups/
Negative Pull-Ups: The Lowering That Gets You Your First Rep

Negative pull ups keep only half the movement, the half you are strongest in: the lowering. You get your chin over the bar with a box, a bench or a jump, then you fight gravity all the way down to straight arms. Two very different lifters live on this exercise: the one who cannot do a single rep yet, building the strength they are missing, and the one already pulling with a 45 lb plate (20 kg) on a belt, chasing an overload no other drill provides. Same movement, two completely different prescriptions.

Negative Pull-Ups: Why Lowering Builds Pulling Strength

A muscle under tension while it lengthens produces more force than the same muscle shortening. In isolated fiber, maximal eccentric force reaches roughly 1.8 times maximal isometric force. In a whole human, neural inhibition pulls that ratio down to about 1.2 times, but it still beats what you can produce concentrically, as laid out in a review published in Frontiers in Physiology in 2017. In gym terms: you can control a descent you have no chance of reversing. That gap is the entire reason the negative pull-up works.

The same review covers the second half of the story, energy cost. At a matched movement speed, positive work costs about six times more energy than negative work, with fewer motor units recruited and a lower discharge rate. Huge mechanical tension, very little metabolic bill. That is why three sets of negatives leave you shaky without leaving you winded.

What Eccentric Training Actually Buys You

The systematic review by Douglas and colleagues in Sports Medicine, 2017, concluded that eccentric training produces greater strength gains, though largely specific to the contraction mode, and increases muscle cross-sectional area at least as much as other methods, with a preferential growth of type II fibers. A more recent meta-analysis in Sports, pooling 8 randomized controlled trials and 441 participants, found an effect size of 0.95 for strength and 0.60 for hypertrophy favoring eccentric work, with a wide gap in rate of force development.

Pay attention to the word “specific,” because that is where lifters get burned. Negatives alone will not hand you a full pull-up. They build the strength reserve; the attempt at the concentric is what converts it into a rep that counts. Keep real pulling in your week alongside them, bands or assisted reps, the way the guide to progressing at pull-ups lays it out.

Muscles Worked in a Negative Pull-Up

The same ones as a standard pull-up, loaded while lengthening and for far longer under tension. Lats and teres major resist the arm traveling away from your torso through the whole descent. Lower traps and rhomboids control the shoulder blade as it rides back up your ribcage, and that is where beginners break first: the shoulder rides up toward the ear and the rep turns into a drop. Biceps brachii and brachialis brake elbow extension, and your finger flexors hold the bar from start to finish, so grip often quits before your back does. Your abs and glutes keep the pelvis from swinging forward and turning the negative into a pendulum.

Electromyography work on pull-up variations, including Dickie and colleagues in 2017, shows more biceps activity with a close supinated grip and more lat activity with a wide pronated grip. For negatives, stay with a pronated, shoulder-width grip. It is the grip you actually want to own, and it keeps the elbow in a comfortable angle across a long descent.

How to Do a Negative Pull-Up, Step by Step

  1. Get to the top without spending energy: a box, a bench, or a jump off the floor. You are not training the way up.
  2. Set the top position properly. Chin over the bar, chest tall, shoulder blades down and squeezed, elbows pointing at the floor.
  3. Legs slightly in front, pelvis locked, abs braced. No arch, no swing.
  4. Lower at a constant speed, no dead time at the top: the same pace from chin to straight arms.
  5. Finish with arms fully extended and shoulders still engaged. Full range is half the benefit.
  6. Step down, reset at the top, go again. The reset is part of the set, so do not rush it.

The Right Tempo, Not the Longest One

Three to five seconds of real control beats ten seconds where the last four are a free fall. The thing that drives adaptation is tension held across the whole range. When you can no longer hit your target tempo, the set is over, even if you had reps left on paper.

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Getting Your First Pull-Up With Negatives

The protocol that works is deliberately small: 3 to 5 sets of 3 to 5 negatives, 3 to 5 seconds down, 2 to 3 minutes of rest between sets, twice a week. No more than that. Negatives are expensive both neurally and mechanically, and unaccustomed eccentric work is exactly what produces the most muscle damage and soreness. The good news is that the damage drops sharply after the first few sessions thanks to the repeated bout effect. The bad news is that if you start at six sessions a week, you will spend a month sore and gain nothing.

Progress in this order: tempo quality on 3 reps first, then rep count, then descent length. Once you own 5 clean negatives at 5 seconds, you are physically ready for the full rep, and the method for your first pull-up walks through how to set that attempt up. Once you clear 8 bodyweight reps, roll straight into the weighted pull-up program.

Weighted Negatives: Eccentric Overload for the Weighted Pull-Up

Once you can pull, the problem flips. Your concentric caps the load you can handle, while your descent could absorb considerably more. Weighted negatives remove that cap: you get to the top with help from your legs, you come down with the weight.

The numbers come from the research. Testing eccentric-only bench press, Moir and colleagues in 2013 loaded 9 resistance-trained men at 110, 120 and 130 percent of their concentric 1RM, who completed 14.2, 11.4 and 9.4 reps respectively, and projected an eccentric max near 165 percent of the concentric max. On the payoff side, a study published in Frontiers in Physiology in 2023 compared 10 weeks of accentuated eccentric loading at 90 percent versus 120 percent of 1RM in 27 active men: 6.3 percent strength gain in the submaximal group, not statistically significant, against 16.3 percent in the supramaximal group. That is the case for loading the descent, provided you keep the volume honest.

Variable Negatives for your first rep Weighted negatives
Load Bodyweight only 105 to 115 percent of total load, bodyweight included
Descent 3 to 5 seconds 3 to 4 seconds, never longer
Sets and reps 3 to 5 sets of 3 to 5 3 to 4 sets of 2 to 3
Frequency Twice a week Once a week, in a 3 to 4 week block
Spot in the session Early, after a full warm-up After your heavy pull-up sets
Purpose Build strength you do not have Break through your concentric ceiling

Run the math carefully, because in a pull-up your body is part of the load. A 175 lb (79 kg) lifter whose best single is plus 60 lb (27 kg) is moving 235 lb (107 kg) total. Targeting 110 percent of that total, 258 lb (117 kg), means hanging about 83 lb (38 kg) off the belt, not 66. The jump is bigger than it looks, so climb in 10 lb (5 kg) steps. Use the same belt or vest you already train with, and have a partner help you reach the top. Setup and progression details live in the weighted pull-up guide. The same logic transfers directly to dips, where loading the descent is even easier, and the weighted dip program already builds it in. For the weighted muscle up program, the negative is there to teach a controlled transition, not to pile on plates.

Mistakes That Cancel the Benefit

  • Dropping at the end. Two-thirds controlled and one-third free fall is a joint exercise, not a strength exercise. Shorten your target tempo until you can own the full range.
  • Stopping at half-extended elbows. You are cutting out the position where you are weakest, which is the one that needs the work most. Finish straight, shoulders engaged.
  • Doing them every day. Eccentric work generates more muscle damage than concentric work. Two sessions a week is plenty for a beginner, one for weighted negatives.
  • Muscling your way to the top. Burn yourself out getting up there and nothing is left for the part that matters. Box, bench, or jump, every single rep.
  • Running negatives only. Eccentric gains are mode-specific. Without a full-rep attempt every week, you will get strong at lowering and still not pull.
  • Adding weight too early. Weighted negatives assume a clean full-range pull-up. Before that, bodyweight is already giving you all the stimulus you can use.

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mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Assisted Pull-Up https://www.streetliftings.com/assisted-pull-up/ Tue, 27 Jan 2026 21:22:40 +0000 https://www.streetliftings.com/?p=7213
Assisted pull-up on a machine: a man seen from behind, knees on the assist platform, pulling up to the bar

Assisted pull-ups are an excellent way to build the strength needed to master standard pull-ups. Whether you are a beginner or returning from injury, this variation lets you work the right muscles while reducing the difficulty of the movement. The key is knowing how to do them properly, with the right technique and the right equipment. In this article, we walk you through it step by step.

How to do assisted pull-ups

There are two main methods for performing assisted pull-ups: with a resistance band or on an assisted pull-up machine at the gym. In both cases, the goal is the same: to support you through the movement during a streetlifting training program so you can strengthen your back, arms, and shoulders without overexerting yourself.

Band-assisted pull-ups

a man doing band-assisted pull-ups

Band-assisted pull-ups are easy to set up, effective, and accessible anywhere. Simply hook a resistance band onto a pull-up bar, loop it around your feet or knees, and pull yourself up using the combined force of your body and the band.

Here is how to do them:

  1. Choose a band suited to your level (the thicker the band, the more assistance it provides).
  2. Attach it securely to the bar.
  3. Place one knee (or both feet) in the loop.
  4. Grip the bar with an overhand or underhand grip.
  5. Pull your chest toward the bar, keeping your torso upright.
  6. Control the descent: do not let the band pull you back down too fast.

Machine-assisted pull-ups

Assisted pull-up on a machine: a man seen from behind, knees on the assist platform, pulling up to the bar

The assisted pull-up machine, found in most gyms, is a safe and accessible alternative. It has a platform (or knee pad) that rises or falls depending on the weight you select: the more weight you add, the greater the assistance.

Steps to use it correctly:

  1. Set the weight according to your level (more weight = more help).
  2. Position your knees on the platform.
  3. Grip the handles with a suitable grip.
  4. Perform the pull-up by drawing your elbows back and down.
  5. Lower yourself slowly, keeping muscular tension throughout.
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Muscles targeted

Like standard pull-ups, assisted pull-ups target several key upper-body muscle groups:

  • Latissimus dorsi: the primary back muscle responsible for the pulling motion.
  • Biceps brachii: works intensely with every arm curl.
  • Trapezius and rhomboids: stabilize the shoulder blades.
  • Shoulders (posterior deltoids): contribute to the pulling movement.
  • Abdominals: engaged to stabilize the torso during the exercise.

Benefits of assisted pull-ups

Choosing assisted pull-ups, whether with a band or a machine, offers several concrete advantages:

  • ✓ Build strength: you develop the foundation needed for unassisted pull-ups.
  • ✓ Refine technique: better movement quality without cheating.
  • ✓ Reduce injury risk: assistance lowers the load on your joints.
  • ✓ Adapt to any level: ideal for beginners as well as advanced athletes in recovery.
  • ✓ Maintain effective intensity: assistance lets you perform more reps, which means more training volume.

Transitioning to unassisted pull-ups

The goal of assisted pull-ups is to progressively lead you toward bodyweight pull-ups with no assistance. Here is how to make that transition effectively:

  1. Reduce the assistance: choose a thinner band or lower the machine weight.
  2. Increase volume: more sets, more reps to strengthen the muscles.
  3. Work eccentrically: start at the top of the movement and lower yourself slowly.
  4. Mix in variations: add Australian pull-ups or negative pull-ups.
  5. Test your progress regularly: attempt an unassisted pull-up every 1 to 2 weeks.

Once you master bodyweight pull-ups… you can move to the next level:

When standard pull-ups become too easy, it is time to move on to weighted pull-ups. This variation involves adding an external load (weighted vest, dip belt, dumbbell between the legs) to keep progressing in strength and muscle mass.

Tip: make sure you can perform at least 8 to 10 strict pull-ups before adding weight.

Common mistakes to avoid to stay injury-free

Even when assisted, pull-ups must be performed with technical rigor. Here are the most common mistakes to avoid:

  • ✗ Pulling with the arms only: your back should initiate the movement.
  • ✗ Using momentum: focus on a slow, controlled movement.
  • ✗ Relying too much on the assistance: gradually reduce the help over time.
  • ✗ Incorrect hand placement: a grip that is too wide or too narrow throws off the effort balance.
  • ✗ Excessive lower-back arch: maintain solid core tension throughout the movement.

Coach’s conclusion

Assisted pull-ups are far more than a beginner’s shortcut: they are a strategic step in the progression toward unassisted pull-ups and then weighted ones. Whether you choose band-assisted pull-ups or a machine, what matters most is progressing gradually, with clean technique and a clear goal: become stronger, more stable, and fully capable of controlling your own bodyweight.

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mathieu

mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Dead Hang https://www.streetliftings.com/dead-hang/ Tue, 20 Jan 2026 17:24:06 +0000 https://www.streetliftings.com/?p=7204 Dead hang: a man hanging from a pull-up bar with straight arms, body relaxed and feet off the floor

The dead hang, or passive hang, is an exercise as simple as it is effective – valued in streetlifting, strength training, and even climbing. It consists of hanging from a bar with straight arms and no movement. Do not be fooled by its apparent simplicity: despite looking easy, it is an excellent tool for building strength, preventing injuries, and improving grip. Here is everything you need to know to execute this movement correctly, get the most out of it, and progress quickly.

How to Perform the Dead Hang

The dead hang is accessible to everyone, but it requires good technique to avoid common mistakes and unnecessary pain.

  1. Starting position: Grab a fixed bar with a pronated grip (palms facing forward), hands shoulder-width apart or slightly wider.

  2. Passive hang: Let your body stretch naturally. Arms must remain completely straight, with shoulders slightly elevated (no active engagement).

  3. Feet off the ground: Your feet must not touch the floor. Bend your knees slightly if needed.

  4. Breathing: Inhale deeply and control your breathing throughout the hang.

Recommended duration for beginners:

Start with 10 to 20 seconds, then progress gradually. The goal is to reach 30 to 60 seconds for noticeable effects – especially in streetlifting, where grip is a decisive performance factor.

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Muscles Worked

Even though the dead hang appears passive, several muscle groups are engaged:

  • Forearms: The finger flexors work intensely to maintain grip on the bar.

  • Shoulders: Stabilizing muscles (particularly the mid and lower trapezius) are activated to maintain posture.

  • Back: Even without pulling, the lats are slightly engaged to stabilize the upper body.

  • Core: To avoid swinging, the abdominal muscles must stay contracted.

It is therefore an excellent complementary exercise in a streetlifting routine, particularly for improving grip strength, which is often the limiting factor in weighted pull-ups.

Benefits of the Dead Hang in Streetlifting

In a discipline like streetlifting, where weighted pull-ups and weighted muscle ups are essential, the dead hang offers several advantages, making it a must-have in any solid streetlifting program:

  • Grip improvement: It is one of the most effective exercises for strengthening your grip.

  • Injury prevention: It promotes shoulder decompression and improves joint mobility, reducing shoulder and elbow pain.

  • Forearm strengthening: Strong forearms mean more safety and performance on the bar.

  • Better isometric endurance: Useful for holding the top position of a movement or during a controlled descent phase.

Tips to Progress and Build a Better Grip

Progressing in the dead hang requires consistency, but also a few technical adjustments and complementary exercises:

Vary your grip

  • Wide pronated grip: To target the lats more.

  • Supinated grip: Engages the biceps more.

  • Pinch grip: Gripping a board or flat support for finger-specific work (ideal for climbers and advanced streetlifting athletes).

Progressively increase duration

Use an interval approach: do 3 to 5 sets of 20 seconds with 30 seconds of rest. Increase the duration week by week.

Use equipment if needed

Add complementary exercises

  • Farmer’s walk: Walk with heavy loads to strengthen your grip.

  • Plate pinches: Hold weight plates between your fingers.

  • Reverse curls: Strengthen the forearm extensors.

Coach’s Conclusion

The dead hang is far more than a simple recovery exercise. It is a genuine progression tool in streetlifting that will help you build a solid grip, protect your shoulders, and strengthen your forearms. Easy to implement, requiring no complex equipment, it fits perfectly into any program – whether you are a beginner or an advanced athlete. So hang on… literally!

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mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Resistance Band Pull-Ups: The First Step Toward Full Pull-Ups https://www.streetliftings.com/resistance-band-pull-ups/ Mon, 22 Sep 2025 16:18:17 +0000 https://www.streetliftings.com/?p=6582



Resistance Band Pull-Ups: The First Step to Mastering the Pull-Up

Resistance band pull-ups: a man seen from behind hanging from the bar, back muscles highlighted in red

Resistance band pull-ups are the ideal tool for learning to master this iconic strength movement. Thanks to a resistance band, your bodyweight is partially offset, letting you perform the movement more easily while working on technique and the muscles involved. It is a perfect solution for beginners who want to achieve their first pull-ups, and also a stepping stone toward more advanced goals such as weighted pull-ups in streetlifting.

Assisted pull-ups with a resistance band – a tool for beginners and those looking to progress

The band-assisted pull-up is often the first learning stage for anyone who wants to build strength and control. By supporting part of your bodyweight, the band lets you repeat the movement more easily, correct your posture, and familiarise yourself with the mechanics of the pull-up.

In streetlifting, this stage is non-negotiable: before loading the bar with added weight, you must master strict bodyweight pull-ups. The band therefore offers a progressive path, taking you from being a beginner who cannot complete a single pull-up all the way to performing weighted pull-ups.

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Why do band-assisted pull-ups?

The main benefit lies in the targeted assistance the band provides. The more the band is stretched, the more help it gives at the hardest point of the movement: the pulling phase. This lets you:

  • repeat the full movement without getting stuck,
  • build muscle memory and coordination,
  • improve your confidence and consistency,
  • progress steadily toward strict pull-ups.

Which muscles do pull-ups work?

Resistance band pull-ups engage the same muscles as standard pull-ups:

  • Latissimus dorsi: the primary drivers of the movement.
  • Trapezius and rhomboids: scapular stabilisers and upper-back support.
  • Biceps and forearms: contribute to elbow flexion.
  • Rear deltoids: stabilise the position and sustain the effort.
  • Core and abs: keep the body straight and prevent swinging.

What is the maximum weight a pull-up band can support?

The resistance capacity of a band depends on its thickness, length, and manufacturer. In general, pull-up bands provide between 5 and 80 kg of assistance.

  • Thin bands (5 to 15 kg): for experienced athletes who need minimal help.
  • Medium bands (15 to 35 kg): for beginners who can already do a few reps.
  • Heavy bands (35 to 80 kg): for complete beginners or people returning from injury.

How to choose a resistance band for pull-ups?

Resistance level

Your choice should match your current level. Too much assistance can slow progress; too little can block your technique.

Material

The best bands are made of natural latex or rubber, offering elasticity and durability. Fabric or mesh models may be more comfortable but less progressive.

Length

A 2 m band is often ideal for a standard pull-up bar, as it provides a good tension point without interfering with the movement.

Price

Expect to spend between 10 and 30 euros depending on the brand and resistance level. Buying a full set is often more cost-effective for adjusting your progression.

See our complete guide to choosing a resistance band for training.

How to attach a resistance band to your pull-up bar correctly?

The attachment must be secure so the band does not slip during the exercise. The simplest method:

  1. Loop the band around the pull-up bar.
  2. Thread one end through the loop.
  3. Pull until the band is tight and firm.

More information: How to secure a resistance band

Technique for doing resistance band pull-ups

Starting position

  • Attach the band securely.
  • Place one foot (or one knee) in the loop.
  • Grip the bar in pronation (palms facing away) at shoulder width.

Executing the band-assisted pull-up

  • Inhale at the bottom with arms extended and shoulders depressed.
  • Pull yourself up by contracting your back until your chin clears the bar.
  • Exhale at the top, then lower yourself slowly and control the negative phase.

Key points for well-executed assisted pull-ups

  • Keep your body straight without swinging.
  • Control the descent – do not drop.
  • Make sure the band stays firmly attached and does not rub against your joints.

Sample resistance band pull-up training plan to build progress

Here is a simple session example for a beginner:

  • Warm-up: 5 minutes of shoulder mobility + 2 sets of scapular pull-ups.
  • Band-assisted pull-ups: 4 sets of 8 to 12 reps.
  • Negative pull-ups (without band): 3 sets of 5 reps, slow descent (4-5 sec).
  • Band rows: 3 sets of 12 to 15 reps.
  • Plank hold: 3 sets of 30-45 sec.

When can I do pull-ups without a band?

You can remove the band when you are able to complete 8 to 10 assisted reps with perfect control and are starting to manage a few reps without help.
The transition is gradual: alternate sets with and without the band until you no longer need assistance.

BONUS – 3 tips to progress toward weighted pull-ups

  • Include negative pull-ups: slow lowering without a band to strengthen the eccentric phase.
  • Vary your grip (pronation, supination, neutral) to develop the full back.
  • Move on to weighted pull-ups: once you master 12 to 15 strict pull-ups, add a weight (attached to a dip belt) to keep building strength and prepare for streetlifting competitions.

Coach’s conclusion

Resistance band pull-ups are an essential learning tool for stepping up to strict pull-ups and then weighted pull-ups. They help you acquire proper technique and strengthen the muscles of the back and arms, while progressing safely without risk of injury. Used correctly, they become a launchpad toward pure strength.

So invest in a good band, stay disciplined with your technique, and before long, unassisted – and even weighted – pull-ups will become your new playground.

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mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.


]]> How to Do Chin-Ups and Build Bigger Biceps with the Supinated Grip https://www.streetliftings.com/chin-up-biceps-guide/ Tue, 12 Aug 2025 13:20:09 +0000 https://www.streetliftings.com/?p=6360
Chin-up for biceps: a man in a supinated grip pull-up, chin over the bar, palms facing him

The chin-up biceps, also called the supinated pull-up, is one of the most effective exercises for developing both arm strength and arm size. A star movement in streetlifting and a cornerstone of bodyweight training, it places intense demand on the biceps while also strengthening the back and core. Whether you are a beginner or an experienced athlete, mastering this movement will allow you not only to build powerful arms but also to boost your overall pull-up performance. In this guide, discover the perfect technique, the muscles targeted, and a concrete program to progress fast.

What is the chin-up biceps?

The chin-up biceps is a pull-up variant performed with a supinated grip (palms facing you) that is particularly effective at targeting the biceps while also working the back. Unlike the classic pronated pull-up, this grip allows a greater range of elbow flexion, which increases recruitment of the biceps brachii and brachioradialis.
It is an essential movement in both strength training and streetlifting, valued equally for strength and aesthetics.

The difference between a pronated pull-up and a supinated pull-up

  • Pronated pull-up: palms facing forward, emphasis on the latissimus dorsi, trapezius, and rhomboids. Less direct biceps involvement.

  • Supinated pull-up (chin-up): palms facing you, arms slightly closer together, strong biceps activation while also working the back.

Tip: if your main goal is biceps development, prioritize a strict, controlled supinated grip with no momentum.

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How to do chin-ups

  • Starting position: grip the bar with a supinated grip at shoulder width, palms facing you.

  • Core bracing: engage your abs and lock your lower back to prevent swinging.

  • Pull: rise by driving your elbows down and toward your chest, pulling your chest toward the bar.

  • Control: lower yourself slowly back to near-full arm extension.

  • Breathing: inhale at the bottom, exhale on the way up.

Muscles worked

  • Biceps brachii (short head and long head)

  • Brachialis

  • Brachioradialis

  • Latissimus dorsi

  • Trapezius and rhomboids

  • Core stabilizers

Tips to master the chin-up biceps

  • Work your grip strength: use a tighter grip for better muscle recruitment.

  • Bodyweight progression first: nail clean reps before adding weight.

  • Controlled tempo: 2 seconds up, 3 seconds down to maximize time under tension.

  • Full range of motion: avoid partial reps that limit progress.

  • Vary your grips: close supinated, neutral, or wide supinated to recruit muscle fibers differently.

Sample training plan to progress in chin-up biceps

Exercise Sets Reps Rest
Strict supinated chin-up 4 6-8 2 min
Weighted chin-up 4 4-6 3 min
Neutral-grip pull-up 3 8-10 2 min
EZ-bar curl 3 10-12 1 min 30
Dead hang core hold 3 30-40 sec 1 min

In streetlifting, the chin-up is a foundational movement practiced with added weight to build maximum strength. Progressively loading the bar (2.5 kg, 5 kg, then 10 kg and beyond) lets you move beyond pure muscular endurance and build massive biceps. The ideal training range is 4 to 8 reps with an appropriate load, following our streetlifting program or our weighted pull-up program.

Coach’s conclusion

The chin-up biceps is far more than a simple arm exercise: it is a complete movement that combines strength, hypertrophy, and aesthetics. Mastering the technique, progressing intelligently with added weight, and integrating this exercise into a structured program will allow you to push past your limits and blow up your performance.
As always, prioritize execution quality over quantity. In streetlifting as in classic strength training, consistency is what builds results.

Explore other exercises to build your biceps

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mathieu

mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Ring Muscle Up https://www.streetliftings.com/ring-muscle-up/ Mon, 21 Jul 2025 09:48:11 +0000 https://www.streetliftings.com/?p=6343

Ring Muscle Up

Ring muscle up: a man hanging from gymnastic rings at the top of the pull, just before the transition

The ring muscle up is one of the most impressive movements in streetlifting. It combines power, technique, and mobility to transition from a hang into a support position above the rings. Whether you are a beginner or an experienced street workout athlete, this complete guide is for you.

How to Do the Ring Muscle Up

The ring muscle up is an explosive transition between a pull-up and a dip. Here are the key steps to execute it correctly:

  1. Starting position: Hang from the rings with a false grip – your wrists resting above the rings. This is essential for a successful transition.
  2. Pull phase: Perform an explosive pull, driving your elbows back rather than down. The goal is to bring your chest as high as possible, ideally up to ring level.
  3. Transition: The critical moment. Shift your shoulders above the rings quickly while keeping your wrists well positioned. This is where scapular mobility and technique make all the difference.

Ring Muscle Up vs. Bar Muscle Up: Key Differences

The bar muscle up and the ring muscle up are two distinct movements:

  • Stability: rings are unstable, which places greater demand on the stabilizing muscles (shoulders, scapulae, core).
  • Grip: the false grip is virtually mandatory on rings, whereas on the bar a standard grip can be enough.
  • Range of motion: rings allow a more natural range of motion, reducing joint stress, especially at the wrists and elbows.
  • Strength vs. coordination: the bar muscle up demands more explosiveness, while the ring version requires greater body control.

Why Train the Ring Muscle Up

Training the ring muscle up offers many benefits, both for calisthenics enthusiasts and streetlifting athletes:

  • Full upper-body strength: intensely activates the back, biceps, triceps, deltoids, chest, and core.
  • Joint stability: improves proprioception and shoulder stability.
  • Mobility: develops better scapular and thoracic range of motion.
  • Versatility: builds a foundation for more advanced movements such as the front lever or the strict muscle up.
  • Competition preparation: essential for performing in streetlifting, where ring muscle ups are frequently required.

The Ring Muscle Up Variation Preferred by Female Streetlifting Athletes

Among female athletes, the ring muscle up is often trained in a strict version or band-assisted version. This allows for effective progress without relying on momentum, with a strong emphasis on core engagement and technique. This variation builds lasting functional strength while reducing injury risk.

High-level female competitors also favor tempo work (slow on the descent, explosive on the way up) to maximize movement control.

Tips to Master the Ring Muscle Up

Here are the best coaching tips to master the ring muscle up:

  • Train your false grip: hang regularly in false grip to get your wrists used to the position.
  • Build pulling power: do explosive pull-ups, isometric pull-ups, and chest-to-ring pull-ups.
  • Be solid on ring dips: you should be able to perform 8-10 clean ring dips to secure your lockout.
  • Master the technique: practice with broken-down repetitions. Use resistance bands to learn the correct movement pattern without cheating.
  • Shoulder mobility: incorporate thoracic opening exercises, external rotation drills, and scapular control work.
  • Film yourself: reviewing your videos helps you identify breakdowns in the transition.

Coach’s Conclusion

The ring muscle up is a cornerstone movement in streetlifting. It demands patience, technique, and a solid strength base. By mastering the false grip, building your stability, and working through the right progressions, you can achieve this iconic movement in a clean, safe, and efficient way.

Don’t get discouraged: every attempt brings you closer to success. Surround yourself with experienced practitioners, vary your methods, stay consistent, and progress at your own pace. The ring muscle up is not reserved for the elite – it is accessible to everyone with intelligent, structured training.

Enjoyed this article? Feel free to share it:

mathieu

mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> TRX Row https://www.streetliftings.com/trx-row/ Tue, 10 Jun 2025 16:09:20 +0000 https://www.streetliftings.com/?p=6008
TRX row: a man leaning back holding the straps, then pulled up to the handles with a braced body

Key takeaways

  • The TRX row is a bodyweight horizontal pull: you hang from the straps with straight arms and row your chest up between your hands.
  • It trains the lats, the mid and lower traps, the rhomboids, the rear delts and the biceps, with the abs and glutes braced the whole set.
  • One cue carries the lift: retract your shoulder blades before the elbows bend, then drive your elbows back behind you instead of pulling the handles toward you.
  • The big mistake is curling the wrist at the top, which dumps the load onto a tiny tendon on the inside of the elbow and invites tendinitis.
  • You set the difficulty by walking your feet toward the anchor, which makes it useful from a total beginner to a lifter prepping weighted pull-ups.

The TRX row is the most honest horizontal pull there is: you row your own bodyweight, and you set the difficulty by walking your feet a few inches in or out. No bench, no machine, nowhere to hide a core that quits halfway through the set. It is also the back exercise with the lowest equipment bill: two straps and one solid anchor point.

You will also see it called a suspension row, a low row, or an Australian pull-up when it is done under a fixed bar. It does two very different jobs: it builds thickness through the upper back, and it builds the strength you need for pull-ups when you cannot do a single one yet. Here is the exact setup, the form cues, the mistakes that send people to a physical therapist, the variations worth your time, and how to program it week by week.

What the TRX Row Is and Why It Belongs in Your Week

TRX started as a brand of suspension straps and the name stuck to the whole category. The acronym stands for Total body Resistance eXercise. In practice it is two adjustable straps with handles and foot cradles, hung from a fixed point. All the resistance comes from your bodyweight and the angle you take relative to the floor.

The TRX row is the foundational pull on that tool. Grab the handles, walk your feet forward, hang with your arms straight, and row your chest up to your hands. It is a horizontal pull, so it builds the back in thickness, where pull-ups build it in width. The two are complements, not substitutes.

Why bother when you own barbells? Because the upper back and rear shoulders are still the most underdeveloped area on most lifters, a point strength coach Dan John has made for years and that coach Shane McLean repeats on Tony Gentilcore’s site. The TRX row fixes that gap with gear that fits in a gym bag.

On the equipment side, three things matter more than the logo on the strap:

  • The anchor. A pull-up bar, a beam, a thick branch, or a door anchor if that is all you have. You want roughly 7 to 8 ft (2 to 2.5 m) of height so you can drop all the way to horizontal. Always load-test the anchor by hanging still on it before you row.
  • Adjustable length. Handle height is what sets the difficulty. Fixed-length straps are useless for this exercise.
  • The handles. Wide, padded, with a foot cradle built in. Budget straps row just fine; what you pay extra for is stitching quality and handle comfort on long sets.

Strap Setup and Locking In Your Start Position

Your start position is 80 percent of the result. A bad TRX row is decided before the first rep.

Handle height. For the full version, close to horizontal, set the straps so the handles sit just above your knee. Anthony Balduzzi, founder of the Fit Father Project, gives that exact benchmark: set the handles too low and you drag on the floor at the bottom, which costs you the end of the range. For the beginner version with a more upright torso, raise the handles to navel height.

The grip. Hands shoulder-width, pronated (palms down) for the standard version. Crush the handles. Grip is a switch: the harder you squeeze, the more back you recruit.

Three body anchors. Austin, coach and personal trainer behind the Training Tall channel, boils the setup down to a checklist you run every set: shoulders pulled back and down, abs locked, hips engaged by tucking the tailbone slightly without arching the low back. Let one of the three go and the body breaks in the middle.

Getting tight. Before you pull, push your chest out and drive your shoulders as far from your ears as you can. The coach behind the BmD Train With Me channel adds two cues almost nobody writes down: eyes on the anchor point, legs straight and squeezed together, glutes on, belly pulled in. One straight plank from head to heels.

Setting the load. Walk your feet toward the anchor and it gets heavier. Walk back and it gets lighter. Set it heavy enough that you have to adjust your position between sets, otherwise you never touch your actual threshold.

How to Do a TRX Row, Step by Step

  1. Take the tension with arms straight, elbows unlocked, body in one line, leaning back. The strap is already loaded; you are not hanging slack.
  2. Retract your shoulder blades before the elbows move at all. The rep starts in your back, not your arms.
  3. Drive your elbows back behind you, tight to your ribs. Think “elbows back,” not “handles to me.” Same path, but your brain recruits the back instead of the forearms.
  4. Bring your chest up between your hands, handles at chest level, right about nipple line. Not halfway. Not down at your belly.
  5. Pause at the top and squeeze the shoulder blades for half a second. That is where the work happens.
  6. Lower in 2 to 3 seconds, arms extending, shoulder blades opening, without ever letting the strap go slack.

For breathing, exhale as you pull and inhale on the way down. Some coaches teach the reverse to help you feel the deep back muscles; it is not where you lose reps. Range of motion is.

Muscles Worked by the TRX Row

The TRX row is a compound pull: it hits the whole upper-body pulling chain plus your trunk, which works isometrically from the first rep to the last.

Muscle Job in the movement How to bias it
Lats Drive the arm back and down, prime mover Wider grip, elbows a little flared, row toward the lower chest
Mid and lower traps Pull the shoulder blades together and down at the top One-second pause with the chest against the handles
Rhomboids Scapular retraction, upper-back thickness Narrow grip, elbows straight back instead of out
Rear delts Stabilize the shoulder and extend the arm Face pull variation or a high-elbow row
Biceps and brachialis Flex the elbow, loaded hard in a supinated grip Underhand grip, palms up
Forearms and finger flexors Hold your grip on a moving handle Slow tempo, long sets
Abs and glutes Lock the plank, stop the hips from sagging Feet elevated, single-arm version

The detail that changes everything: grip width steers the work. Go wide and you load the lats, building the back in width. Go narrow with the elbows tucked and you load the rhomboids and mid-back, building thickness. Rotate both across the month instead of picking a side.

Dialing the Difficulty: Five Levels of TRX Row

The TRX beats a fixed bar on one thing: you can progress an inch at a time. Here is how to structure that instead of guessing every session.

Level Position Checkpoint Target
1. Intro Handles at navel height, torso leaning back about 60 degrees, heels under the hips You can hold the bottom position without shaking 3 sets of 12
2. Beginner Handles at mid-thigh, torso around 45 degrees Shoulder blades move through the full range 4 sets of 10
3. Intermediate Handles just above the knee, feet walked far out, body close to horizontal Chest touches the handles on every rep 4 sets of 10
4. Advanced Heels on a box or bench, body parallel to the floor Zero hip sag across 10 reps 4 sets of 8 to 10
5. Expert Single-arm rows, or a 3-second-up, 3-second-down tempo Your back fails before your grip does 4 sets of 5 to 6

Expect a surprise on the slow tempo work. Stephanie Warick, a coach on the official TRX Training channel, warns that your forearms and grip burn out before your back does in that format, and that you sometimes have to let go and shake the hands out. That is not a flaw in the exercise, it is a diagnosis: grip is your weak link, and a little dead hang work will fix it faster than extra rowing volume.

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Eight Mistakes That Ruin the TRX Row

  • Breaking at the wrist at the top. This is the expensive one. Austin from Training Tall explains that when the wrist curls in, the load shifts onto the wrist flexors and pulls on a tiny tendon on the inside of the elbow, which sets you up for tendinitis that can take months to settle. The fix: relax the wrists, knuckles tipped slightly back the way they sit when you pick something up, and think “elbows back.”
  • Stopping halfway. Hands arriving at your belly is a half rep. The chest has to come up between the hands.
  • Hip sag. The butt drops and the row turns into a reverse good morning. Squeeze glutes and abs, and walk your feet back a step if you cannot hold the plank.
  • Shrugging into your ears. If you start the rep by hiking the shoulders, your upper traps are doing the rhomboids’ job. Shoulders down before you pull, every time.
  • Letting the strap go slack at the bottom. Tension stays on from the first rep to the last. One jolt in the strap at the bottom and your shoulder absorbs the catch.
  • Elbows flaring out on a narrow grip. They should travel straight back along the ribs.
  • Handles set too low. You drag the floor at the bottom and start cutting the range short to avoid banging into it.
  • Feet sliding. On tile or hardwood the set becomes a fight with the floor. Wear shoes with grip, or jam your heels against a wall or a plate.

TRX Row Variations Worth Running

  • Neutral grip (thumbs up): the friendliest option for cranky shoulders and a good starting point if the pronated row pinches. Same logic as a neutral-grip pull-up.
  • Supinated grip (palms up): shifts a big share of the work onto the biceps. Useful at the end of a session to finish the arms without touching a dumbbell.
  • Single-arm row. One hand on a handle, the other arm free. Your body wants to rotate and your obliques and glutes have to stop it. This is the variation strength coaches reach for to iron out left-to-right imbalances, and it carries over directly to the renegade row.
  • Feet elevated. Heels on a box or bench, body parallel to the floor at the bottom. This is the next step once 4 sets of 10 on the floor feel easy.
  • 3-1-3 tempo. Three seconds up, one-second hold, three seconds down. Fewer reps, far more tension, and a form you cannot fake.
  • Power pull. One hand on the handle, the other reaching toward the floor then up to the ceiling as you rotate. Stephanie Warick flags one setup detail: take a wide stance for a strong base, otherwise the rotation stops happening at the hips and the move degrades into a bad ab exercise.
  • Loaded reach row. Ebenezer Samuel, C.S.C.S., fitness director at Men’s Health, builds a version where you hold a light dumbbell in the free hand and reach it toward the ceiling as you row: even a 5 lb (2 kg) dumbbell makes it hard, run for 3 sets of 8 to 10 per side, best placed at the end of a workout.
  • TRX face pull. Same straps, elbows high, handles to your forehead. For rear delts and shoulder health it is the direct complement to the row, and the logic matches the cable face pull.

Programming the TRX Row for Your Goal

Three goals, three formats. Do not blend them in the same session.

  • Learn the movement and feel your back: 3 sets of 10 to 15 reps, 3 days a week, at a moderate angle. That is the format Anthony Balduzzi prescribes for beginners, and it is enough for your first several weeks.
  • Add upper-back size: 2 to 4 sets of 12 to 20 reps, supersetted with a pressing movement. The TRX row handles long sets well because the load never crushes you.
  • Build strength for pull-ups: 4 sets, 30 seconds of rest at most, targeting 10 full reps per set at the hardest angle you can hold. That is coach Arpad Halasz’s protocol on ArsCorpus, run 2 to 3 times a week with at least 48 hours between sessions.

Where it goes in the session: if you lift weights, the TRX row is a finisher after heavy barbell rows. If straps are all you own, it becomes your main pull and it goes first, with fresh grip and a fresh back. And to balance out all that pulling, give pressing equal billing: the weighted dip program is the logical counterweight to this much back work. Inside a full streetlifting program, the TRX row sits exactly there: back accessory, twice a week, never taken to failure.

A 4-week block that works, built on the protocol above:

  1. Week 1: find the angle where you get 6 to 7 clean reps. Run 4 sets there with 30 seconds of rest.
  2. Week 2: same angle, add one rep per set.
  3. Week 3: same angle, add one more rep per set. You should be closing in on 9 or 10.
  4. Week 4: as soon as 4 sets of 10 go up clean, walk your feet 4 in (10 cm) closer to the anchor and reset to 6 reps. The rep counter restarts; the strength does not.

From TRX Rows to Pull-Ups, Then to Weighted Pull-Ups

A TRX row is not a pull-up and never will be: the load vector is horizontal, not vertical. But it builds three things a pull-up needs: scapular control, elbow flexion strength, and the ability to hold a braced body under tension.

Call the TRX row handled when you can check every box, the mastery criteria from ArsCorpus:

  • Full range on every rep: handles to the chest at the top, arms straight at the bottom.
  • No hip break, legs straight, feet no wider than hip width.
  • 10 clean reps on each of 4 sets, body parallel to the floor.
  • 30 seconds of rest between sets is enough. If you need more, it does not count yet.

From there, move to vertical work. Assisted pull-ups take over the job of chasing that first strict rep, while you keep one TRX row session a week for volume. If you train outdoors, the Australian pull-up under a low bar does the same job with no straps at all.

After the first pull-up, the game changes again: you have to add load, structure your cycles, and manage recovery. The weighted pull-up asks only one thing of you to start: a single clean strict rep. From there the weighted pull-up program takes you to loaded sets, and the piece most people get wrong is how to attach the weight in the first place. If you want explosive strength instead, the weighted muscle up program uses the same horizontal pulling base to unlock the transition over the bar. Either way, the TRX row stays in your week as the thickness and prehab work that keeps your shoulders healthy while the loads climb.

TRX Row vs Barbell Row: Which One to Pick

The TRX has no monopoly on horizontal pulling. Here is where it sits against the alternatives, based on what you actually have access to.

Exercise Load What it adds When to pick it
TRX row Bodyweight, adjustable by the inch Free-moving handles, so a natural path and real stabilizer work At home, as pull-up prep, as a finisher
Australian pull-up under a bar Bodyweight, adjusted by bar height Fixed path, easier to load hard single-arm Outdoors, on a low bar or a rig
Barbell row External load, unlimited progression Top-end strength plus isometric posterior chain work When raw strength is the goal and a bar is available
Ring row Bodyweight, adjustable Free wrist rotation, even more demanding on the stabilizers If rings and the muscle up are on your list

The real answer: none of them replaces the others. Barbell rows for load, TRX rows for movement quality and availability, and a rotation between them across the month. Two horizontal pulling sessions a week, in whatever form you can get, and your upper back stops being the weak link.

FAQ

Which muscles do TRX rows work?

The lats are the prime mover, backed by the mid and lower traps and the rhomboids that pull the shoulder blades together. Rear delts, biceps, brachialis and forearms contribute on every rep. Your abs and glutes work isometrically from the first rep to the last to hold the plank. A wide grip biases the lats, a narrow grip biases the mid-back.

What does TRX stand for?

Total body Resistance eXercise. TRX began as a brand of suspension straps and the name got attached to the whole category. The setup is two adjustable straps with handles and foot cradles hung from a high anchor, where all the resistance comes from your bodyweight and the angle you take to the floor.

Are TRX rows enough to build a big back?

They are, up to a point. Four sets of 10 with your body parallel to the floor and 30 seconds of rest is a real stimulus for the upper back. The ceiling is your bodyweight: once that gets easy, you progress by elevating your feet, going single-arm or slowing the tempo, and eventually by adding a barbell row for heavy loading.

How many TRX rows should I do?

To learn the movement, 3 sets of 10 to 15 reps, three days a week. For upper-back size, 2 to 4 sets of 12 to 20 reps. For pull-up strength, 4 sets aiming at 10 full reps with no more than 30 seconds of rest, at the hardest angle you can hold with clean form.

What is a good TRX row alternative?

An Australian pull-up under a low bar is the closest match and needs no straps at all. Ring rows give you the same free-handle feel with even more stabilizer work. If you want load rather than bodyweight, the barbell row is the direct swap, and a single-arm dumbbell row works if that is all your gym has.

Will TRX rows get me my first pull-up?

They build a big piece of it: scapular control, elbow flexion strength and the ability to stay braced under tension. They do not train the vertical pulling pattern itself, so pair them with assisted pull-ups or negatives. A good handoff point is 4 sets of 10 clean reps with your body parallel to the floor.

Enjoyed this article? Feel free to share it:

mathieu

mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Close-Grip Lat Pulldown https://www.streetliftings.com/close-grip-lat-pulldown/ Mon, 12 May 2025 13:05:03 +0000 https://www.streetliftings.com/?p=5778 Close-grip lat pulldown: a man seated at the high pulley pulling the handle to his chest, lats highlighted

The close-grip lat pulldown is a must-have exercise in strength training to build a wide, dense, and powerful back. It primarily targets the upper back muscles while also engaging the arms and shoulders. Whether you are a beginner or an experienced lifter, performing this movement correctly is essential to reap all its benefits and avoid injuries. Here is everything you need to know to master this exercise.

How to Do the Close-Grip Lat Pulldown

The close-grip lat pulldown is typically performed on a high-pulley machine using a V-bar or triangle handle, allowing a neutral grip. It is an excellent alternative to the wide-grip lat pulldown or pull-ups.

Setup

Before you start, make sure your machine is properly set up:

  • Adjust the seat height so your arms are slightly extended when you grab the handle.

  • Place your knees under the pads to properly stabilize your body throughout the movement.

  • Choose a V-bar or triangle handle that allows a close neutral grip (palms facing each other).

Adopt a tall, upright posture, slightly leaned back, chest up, and core engaged.

Execution of the Close-Grip Lat Pulldown

  1. Grip the V-handle with both hands, arms fully extended.

  2. Pull the handle toward the upper chest, bringing your elbows close to your sides.

  3. Squeeze your shoulder blades firmly together at the end of the movement.

  4. Lower the weight slowly back up, controlling the eccentric phase, until your arms are almost fully extended.

  5. Repeat for 8 to 15 reps depending on your goal (strength, hypertrophy, or endurance).

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Muscles Worked

The close-grip lat pulldown primarily targets:

  • The latissimus dorsi, the main back muscle

  • The lower and mid trapezius

  • The rhomboids (muscles between the shoulder blades)

  • The biceps (as a synergist)

  • The brachialis and brachioradialis

Advantages of the Close Grip Over the Wide Grip

  • Less shoulder stress: The neutral grip allows a better joint position, ideal for people with shoulder pain.

  • Greater range of motion: The movement often allows a fuller range of pull, promoting better muscle recruitment.

  • Better lat focus: The close grip enables a better stretch and stronger contraction of the latissimus dorsi.

  • Increased stability: The narrow arm position provides more control and stability, especially for beginners.

  • Versatility: It can easily be integrated into any back training program.

Tips to Keep Progressing

Here are some tips to optimize your results on the close-grip lat pulldown:

  • Vary the tempo: Try a 2-1-3 tempo (2 sec pull, 1 sec contraction, 3 sec return) for better muscle recruitment.

  • Add volume progressively: Gradually increase load or reps to stimulate hypertrophy.

  • Work in supersets: Pair it with rows or pull-ups for a complete back workout.

  • Focus on the contraction: Visualize your shoulder blades coming together with each pull.

  • Use straps if needed: If your grip gives out before your lats, straps can help maintain proper muscular effort.

Common Mistakes to Avoid to Stay Injury-Free

Even though the movement seems simple, bad technical habits can limit your progress or cause injuries. Here are the most common ones:

  • Rounding the back: Poor posture reduces the effectiveness of the exercise and increases the risk of lower back injury.

  • Pulling with arms only: Think about engaging your back from the very start of the movement – initiate the pull with your shoulder blades.

  • Overloading the machine: Too much weight will push you to cheat with momentum, at the expense of muscle recruitment.

  • Shrugging the shoulders: This reduces lat engagement and overloads the upper trapezius.

  • Lack of control: Do not let the weight snap back up – maintain a slow and controlled eccentric phase.

Coach’s Conclusion

The close-grip lat pulldown is an essential strength training exercise to sculpt a strong and aesthetic back. Accessible, safe, and effective, it offers an excellent alternative to the wide grip, especially for those who want to more precisely target the latissimus dorsi. By maintaining good technique, avoiding classic mistakes, and intelligently integrating this exercise into your program, you will maximize your gains while minimizing risk. Let’s go, and always remember – quality of movement before quantity!

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Enjoyed this article? Feel free to share it:

mathieu

mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

]]> Planche Row https://www.streetliftings.com/planche-row/ Wed, 09 Apr 2025 11:55:46 +0000 https://www.streetliftings.com/?p=4658 Planche row: a man lying chest down on a bench pulling a barbell from under the bench toward his chest

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The Planche Row is an essential exercise for anyone who wants to build a powerful back and improve their strength training performance. Highly valued in muscle-building programs, this movement deeply targets the upper-body muscles while reinforcing posture. When performed correctly, it becomes a key asset in any training routine – especially for street workout and streetlifting athletes. Let’s break down how to master this technical exercise.

How to Do the Planche Row

Mastering the Planche Row requires discipline, good posture, and developed body awareness. Understanding each phase of the movement is essential to avoid injury and maximize your gains.

Exercise Technique

Here is a step-by-step execution guide to perform a Planche Row correctly:

  1. Starting position:
    Lie face down with your chest a few centimeters off the floor.
    Keep your legs extended and feet resting on the floor.
    Extend your arms forward, palms facing down.

  2. The pull:
    Contract your glutes, lower back, and abs to stabilize your trunk.
    Drive your elbows backward, keeping your arms close to your body.
    Squeeze your shoulder blades as hard as possible at the top of the movement, as if you were trying to “pinch a pen” between them.

  3. Return to starting position:
    Release the movement slowly and control the descent.

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Targeted Muscles

The Planche Row is a multi-joint exercise that intensely works several muscle groups. It ranks among the best back exercises for strength training.

Here are the main muscles targeted:

  • Latissimus dorsi: the primary driver of the pull.

  • Middle and lower trapezius: involved in scapular movement.

  • Rhomboids: responsible for scapular retraction.

  • Posterior deltoids: stabilize and assist the movement.

  • Spinal erectors: maintain a braced, rigid torso throughout.

What Are the Benefits of the Planche Row?

The Planche Row offers numerous advantages, whether you are a beginner or an experienced athlete.

Functional Strength Gains

This movement builds strength in the posterior muscles, which are crucial for pulling movements such as pull-ups, muscle ups, and horizontal rows.

Better Posture

By strengthening the upper back, this exercise helps correct postural imbalances caused by long hours of sitting or unbalanced training programs.

Accessibility

No equipment required: the Planche Row is a bodyweight exercise, making it accessible to everyone – at home or in the gym.

Streetlifting Preparation

It is also an excellent assistance exercise for streetlifting athletes, strengthening the muscles used in weighted pull-ups and static holds such as the planche.

Common Errors to Avoid to Prevent Injury

Like any strength exercise, the Planche Row requires correct execution to be effective and safe. Here are the most common mistakes to avoid:

❌ Lifting your head: this causes unnecessary tension in the neck. Keep your head aligned with your spine.
❌ Performing fast, uncontrolled reps: favor a slow, controlled execution to effectively engage the back muscles.
❌ Pulling with your arms only: the goal is to mobilize your shoulder blades, not just bend your elbows.
❌ Excessively arching the lower back: active bracing is essential to protect the lumbar spine.
❌ Insufficient range of motion: aim to squeeze your shoulder blades as hard as possible on every rep.

Coach’s Conclusion

The Planche Row is a devastatingly effective exercise for building back strength, improving scapular stability, and boosting your overall performance. Easy to integrate into a street workout or bodyweight training program, it will help you build a solid back – essential for muscular balance and athletic performance.

Add it 2 to 3 times per week to your routine alongside other pulling exercises, and you will quickly see results in your posture, strength, and physique.

Other Back Exercises to Explore

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mathieu

mathieu

Street workout athlete since 2019, I discovered streetlifting in 2023. Today I share my passion for the sport through streetliftings.com.

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