How to Improve Your Pull Up
5 accessory movements that build the strength you need for clean, controlled pull-ups
Pull-ups are one of the purest tests of strength.
But most guys either avoid them or flail through half-reps with ego and momentum.
If you can’t do a clean, controlled pull-up yet.. no shame.
But don’t keep doing sloppy reps and hope it gets better.
Instead, focus on building strength through key accessory movements.
Check out this video of a fitness client I’ve been coaching the last 6 months. We completely overhauled his pull ups through these accessory movements below.
Notice the improvement in range of motion. Getting his chest all the way to the bar. Using less kick to get up.
These 5 exercises will train the same muscles used in the pull-up (lats, upper back, biceps, core) and help you earn your first strict rep or level up the reps you already have.
1. Inverted Rows
Bodyweight rows from a bar.
Think of this as the horizontal cousin to the vertical pull-up.
Inverted rows strengthen your upper back, arms, and grip.. without the full weight of your body.
Start with knees bent, then progress to legs straight.
Key tip: Squeeze your shoulder blades together at the top. No limp reps.
2. TRX or Ring Rows
A great progression or variation from inverted rows. You can adjust the difficulty just by stepping your feet forward or back.
These help improve scapular control and build time-under-tension.
Key tip: Keep your core tight. No sagging hips.
3. Slow Eccentrics
Can’t pull yourself up yet?
No problem. Just focus on the way down.
Jump or use a step to get to the top position, then lower yourself as slowly as possible (3–8 seconds).
Eccentric work builds strength faster than you think, and helps your nervous system “learn” the movement.
4. Band-Assisted Pull-Ups
Don’t be ashamed of the band.. it’s one of the smartest tools for getting stronger.
It allows full range of motion, with help at the hardest part of the lift (the bottom).
Start with a thicker band, and gradually use less assistance as you progress.
5. Seated Rows + Lat Pulldowns
Machines get a bad rap. But used right, they’re gold.
These two help isolate the lats and upper back under constant tension.
Lat pulldowns mimic the vertical pulling pattern. Seated rows strengthen the supporting cast (rhomboids, traps).
Use strict form. Controlled reps. Focus on the squeeze.