Exercise of the Month: A Pull-Up Method

The following pull up sequence progresses from weakest grip (pronated) to strongest grip (semi-supinated) as you fatigue.

1. Perform a weighted set of wide-grip pull ups with a 2RM load using a pronated grip(palms facing away).




2. After a brief pause (just time enough to switch grips) switch to a narrower pronated grip (6 – 8 inches apart) and perform as many reps as possible, most likely 1 or 2.



3. After another brief pause, switch to a supinated grip (palms facing you) and do as many reps as possible, most likely 1 or 2.



4. And finally, after one last pause, switch to a neutral or semi-supinated grip (palms facing each other) and do as many reps as possible.



5. Rest appropriately, and then repeat the steps for the given number of sets. The number of sets will vary between 3 and 5, depending on the athlete’s work capacity.


This is a formidable upper back strength builder for grappling athletes (e.g., judo, jiu-jitsu and wrestling). Essentially, you perform an extended set with the same amount of weight while improving your mechanical advantage with each grip pattern as fatigue sets in. Since the inherent nature of grappling sports requires one to move rapidly from one grip to another, we have found this to be an effective method. This particular sequence is a modified version of a program developed by Charles Poliquin.