Pullups are a true BS detector. You either have the strength for a strong set, or you don’t. All men should aim to do at least five pullups, says Joel Martin of George Mason University in Fairfax, Virginia.
Our Top 10 Best Pull Up Bars
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The Plan Test your max pullups at start. Complete each of the 3 workouts below once a week for 4 to 6 weeks, then retest.
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Workout 1
- Weighted Pullup Use a small (4 to 8 kg/9 to 18 lb) weight attached to a belt. Do 5 sets of 5 reps.
- Chin-Over-Bar Hold 20–30 seconds on, then rest 1 minute. Repeat twice.
- Hanging L-sit Hold 20–30 seconds on, then rest 1 minute. Repeat twice.
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Workout 2
- Supinated Grip Chest-to-Bars Pullup With palms facing in, do 3 sets, going 1 or 2 reps shy of failure. Rest 2 minutes between sets.
- Toes-to-Bar With soft knees and legs comfortably straight, do 3 sets of 6 or 10 reps, resting 1 minute between sets. Can be scaled with knees-to-elbows.
- Suitcase Carry Using a dumbbell or kettlebell 1⁄3 to 1⁄2 your body weight, walk with weight in right hand for 30 seconds, rest 2 minutes, and switch.
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Workout 3
- Pullup Do 5 sets of half of your max reps. (So if your max was 6 pullups, do sets of 3 reps). Rest 2 minutes between sets.
- Single-arm Dumbbell Row Using a moderate to heavy weight, do 3 sets of 6 to 8 reps on each side. Rest 1 minute between arms.
- Hollow Body Hold Hold for 30 to 45 seconds. Repeat twice.
- Pullup Bar Hang. With arms straight, hang for 45 to 60 seconds, then rest 1 minute. Repeat twice. Can be substituted with 15- to 20-second single-arm hangs.
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Pullups are a true BS detector. You either have the strength for a strong set, or you don’t. All men should aim to do at least five pullups, says Joel Martin of George Mason University in Fairfax, Virginia.
Our Top 10 Best Pull Up Bars
Read article
Our Top 10 Best Pull Up Bars
Read article
Our Top 10 Best Pull Up Bars
In order to view the video, please allow Manage Cookies
The Plan
Test your max pullups at start. Complete each of the 3 workouts below once a week for 4 to 6 weeks, then retest.
The Hardest Exercises for Men, According to 7 Trainers
Read article
Workout 1
- Weighted Pullup
The Hardest Exercises for Men, According to 7 Trainers
Read article
The Hardest Exercises for Men, According to 7 Trainers
Use a small (4 to 8 kg/9 to 18 lb) weight attached to a belt. Do 5 sets of 5 reps.
- Chin-Over-Bar Hold
20–30 seconds on, then rest 1 minute. Repeat twice.
- Hanging L-sit Hold
The 30 Best Bodyweight Exercises for Men
Read article
Workout 2
- Supinated Grip Chest-to-Bars Pullup
The 30 Best Bodyweight Exercises for Men
Read article
The 30 Best Bodyweight Exercises for Men
With palms facing in, do 3 sets, going 1 or 2 reps shy of failure. Rest 2 minutes between sets.
- Toes-to-Bar
With soft knees and legs comfortably straight, do 3 sets of 6 or 10 reps, resting 1 minute between sets. Can be scaled with knees-to-elbows.
- Suitcase Carry
Using a dumbbell or kettlebell 1⁄3 to 1⁄2 your body weight, walk with weight in right hand for 30 seconds, rest 2 minutes, and switch.
The 15 Most Important Exercises for Men
Read article
Workout 3
- Pullup
The 15 Most Important Exercises for Men
Read article
The 15 Most Important Exercises for Men
Do 5 sets of half of your max reps. (So if your max was 6 pullups, do sets of 3 reps). Rest 2 minutes between sets.
- Single-arm Dumbbell Row
Using a moderate to heavy weight, do 3 sets of 6 to 8 reps on each side. Rest 1 minute between arms.
- Hollow Body Hold
Hold for 30 to 45 seconds. Repeat twice.
- Pullup Bar Hang. With arms straight, hang for 45 to 60 seconds, then rest 1 minute. Repeat twice. Can be substituted with 15- to 20-second single-arm hangs.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
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Fortify Your Body With The Optimum Nutrition Multivitamin
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