The Perfect Pull up

Pull-ups and paddling are two movements that complement each other well. The pulling strength required for a pull-up typically correlates closely with paddling performance. However, in paddling, our pulling strength is most needed at the catch phase, and it quickly loses effectiveness as the stroke progresses through the drive and exit phases. Therefore, pull-up strength is particularly relevant to paddling strength during the lower half of the pull-up.

However, the top portion of the pull-up emphasizes scapular retraction and depression, which strengthens muscles like the rhomboids, trapezius, rear deltoids, and teres major. These muscles often become weakened as its common for strength training to focus on the latissimus dorsi, which acts as a major internal rotator. Achieving full-range pull-ups—where the chest reaches the bar—ensures strength across the shoulder extensors, as well as the scapular depressors and retractors. This balance helps maintain shoulder strength and stability, reducing the risk of injury.

Here are some exercise progressions to work towards achieving full-range pull-ups

I have split the table into an exercise, some notes as to how to implement and which exercise to use as your core pulling exercise, while your are progressing through the exercises.

For full programming check out the Paddling Preparation Program and Paddling Performance Strength Program which include many of these exercises. Generally speaking these exercises can used in warm ups or added to the end of any program. 3 x 15 inverted rows with raised legs is a good prerequisite for being to program full chest to bar pull ups. The exercises below can use to regress difficulty as fatigue kicks in.