Narrow Pullups
After building fundamental vertical pulling strength with Full Pullups - we can explore using a narrow grip.
Compared to our biceps, the muscles in our back are much larger and stronger.
The narrow positioning of our hands makes it harder for them to assist. This makes our arms work harder and get much stronger as a result!
Remember a chain is only as strong as its weakest link. In any exercise, you can only lift as much as your weakest body part will allow.
Strengthening our biceps and elbow joint here will prepare us for the rigors of the next exercises!
Standards
LEVEL 1: 2 Sets of 3
LEVEL 2: 2 Sets of 6
LEVEL 3: 3 Sets of 9
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 9 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
It is usually more comfortable to do this exercise with an underhand or neutral grip.
“Perfect form” for Pullups is often debated. You’ll get different answers depending on who you ask. As long as you build up to your technique progressively (without sudden increases in resistance), you should be safe. Aim be able to do all of them!
If you are using Gymnastic Rings, you may be able to do this on one ring. Make sure the single ring can support your weight!
Video yourself and watch back between sets to monitor your form!
Tutorial
Stand below a horizontal bar or rings
Firmly grasp the bar with both hands. Your hands should be together. Your entire body should be straight and off the ground.
Ascend slowly until your chest gently touches your hands.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Keeping your hands further apart will make this exercise easier. If you’re building up from Full Pullups, it might help to move your hands a few inches closer together every week or so. Do this if you experience joint pain! Our joints can be stronger than our muscles, but they develop more slowly.
To make this exercise harder: Overlapping your hands can make this exercise more difficult. Having one hand on the other can increase grip strength demands and be a good intermediary step between this and the next step. However, depending on your weight, it may leave bruises on your hand. If this happens, work up to overlapping your hands gently. This will be harder but will make you stronger!