Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

May – Modified Pull Up

In my 15 years of training, I have seen many different problems resulting from improper upper body strengthening.  One of the most prevalent, anterior (forward) rounding of the shoulders has been identified by even the most novice of observers who enter a typical gym setting.  People have this condition due to excessive chest exercises like the Bench Press.  This comes from an overall imbalance in physical activity or exercise selection.  Negative health issues that can arise as a result of such an imbalance include, shoulder impingement, pectorals or biceps tears, and complications in the cervical spine, among others.  In order to maintain proper muscular balance and structural alignment one needs to train the body with a holistic and functional mindset.  One exercise to help counter the potential negative effects of the Bench Press is called a Modified Pull Up. 

            To perform a Modified Pull Up, you will need a stable horizontal structure, like a barbell on a rack as seen in the pictures below.  Other options for use include a low tree branch, or various play ground equipment.  Start by placing your hands roughly shoulder width apart on the barbell (for the rest of the description, I will use the example of a barbell as the stable horizontal structure).  With your arms straight, you will then slowly walk your feet forward and underneath the barbell allowing your body to rest at an angle (see picture 1).  Then pull your entire body to the barbell squeezing your shoulder blades together and pulling your elbows back while maintaining a straight line through your ankles, knees, hips, core, and neck.  Finally, slowly and under control, lower your body back to the down position.  The following are a few notes to help you maximize the Modified Pull Up: 

• Make sure your chest line is at the barbell when in the up position (see picture 2).
• When pulling to get into the up position, keep your shoulders/chest parallel to the barbell.
• Various rope set ups can also be used.  This will increase the difficulty of the exercise. 
• Adjust your body angle to increase or decrease the difficulty. 
• Higher the barbell = easier the exercise
• Lower the barbell = harder the exercise