By Clay Harrelson

19 hours ago

3 Challenging WorkoutsYou Can Do With a Pull-Up Bar

Just about every athlete could benefit from a stronger back, but the

equipment necessary can be out of reach for some school

budgets.

Back machines and sets of heavy dumbbells are expensive and

can deteriorate fast with multiple teams using them regularly. Even

if you are fortunate enough to have them in your weight room, it

isn't safe to have dozens of athletes rushing to use them. Your

best tool is also perhaps the most simple: a pull-up bar. Almost

every weight room has multiple racks with pull-up bars, and they

work the entire back in short order. Here are a few ways to get

more out of that simple bar.

RELATED: 2 Exercises for a Better Back Workout

Slow Pull-UpBegin with 15 seconds on the concentric (pulling up) portion of the

Pull-Up and then lowering down (the eccentric portion) for another

15 seconds. When one rep is done, the next athlete should be

ready to get on the pull-up bar.

Add reps first and then add more time to the concentric and

eccentric portions of the lift . Once you master multiple reps at

30 seconds up and down, then you can add more resistance with

bands, weighted vests or weighted belts.

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RELATED: Perfect Pull-Up Technique

Improved Leverage Tri-Set BackBlasterStart the set with wide grip Pull-Ups. Perform as many good reps

as possible, then go straight into the next part of the tri-set,

supinated (palms facing you) Chin-Ups for as many reps as

possible, then go straight into parallel grip Pull-Ups without resting.

By the end of the set you will have performed more reps than you

could have by using only one grip. That's more volume and more

reps, which means more strength.

RELATED: 10 New and Improved Pull-Up Variations

Iso Pause MethodThis method is for advanced lifters or for a competition. The

exercise is very taxing on the back muscles and nervous system

and shouldn't be performed for more than one muscle group per

workout. Time under tension and isometric pauses produce a

hormonal response that makes you stronger for your next workout.

You're holding your body weight, and your objective is to prevent it

from going down. Your intent is no longer to move the load but to

prevent its movement.

Perform a pull-up set to failure, and then have a partner assist you

up to the top position, where the iso pause method begins:

Hold statically at full contraction for 6-8 seconds, then lower.

Hold statically at mid-range for 6-8 seconds, then lower.

Hold statically a few inches from the starting position for 6-8

seconds.

This method should translate to increased strength gains for the

next back session.

This article originally appeared on STACK.com: 3 Challenging

Workouts You Can Do With a Pull-Up Bar

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