The Rulon Rules for Mastering Pull-Ups

Pull-ups are one of the most challenging yet rewarding exercises for building upper-body strength. Whether you’re working on your first pull-up or perfecting your form, these tips will help you get stronger and more efficient.

What muscles do pull-ups work? We got a lot here:

  • Latissimus Dorsi
  • Trapezius (lower and middle)
  • Rhomboids
  • Posterior Deltoid
  • Teres Major
  • Pectorals Major/Minor
  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Wrist and Hand Muscles

Here is an example of Nick Vera from The Tribe Strength & Conditioning gym doing Strict Pull-Ups:

Here is an example of me doing Assisted Pull-Ups with a band at The Tribe Strength & Conditioning Gym:

Here are “Five Rulon Rules to a Pull-Up:”

1. Hand Position:

  • Pull-Ups: Both hands are pronated (palms facing away from you).
  • Chin-Ups: Both hands are supinated (palms facing toward you).
    Choose the variation that aligns with your goals and comfort level.

2. Grip Width:
The width of your grip affects your shoulder movement. Experiment to find what feels most natural and effective for you. For swimmers, focus on strengthening your lats and teres major, mimicking the pulling action of your stroke.

3. Pulling Phase:
Start with your arms fully extended. Activate your scapulae by pulling them down toward your spine, then pull your body upward until your chin clears the bar.

4. Lowering Phase:
Lower your body in a controlled manner. Eccentric (lowering) movements build strength, so take your time on the way down as you progress.

5. Core Engagement:
Keep your core tight and your lower body as still as possible throughout the movement. Full arm extension and bringing your chin over the bar are key for utilizing your entire body effectively.

Bonus Tip for the Nerds

If you’re interested in the science behind pull-ups, check out this insightful article on Breaking Muscle, which breaks down the differences between pull-ups and chin-ups.

Why I Love Pull-Ups

Pull-ups are tough, even for me—but I love how effective they are. They strengthen the muscles that matter most for swimming, cycling (hello, aero position!), and maintaining a strong, balanced back.

What about you? I’d love to hear your favorite tips or tricks for strengthening your back. Drop them in the comments below!